Backward Shoulder Circle

oec:backward-shoulder-circle

A dynamic mobility exercise where the shoulders and elbows trace backward circular paths to warm up the shoulder girdle and improve range of motion.

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Also called: Backward Shoulder Rotation, Reverse Shoulder Circle, Backward Elbow Circle

How to do it

Stand or sit upright with your spine neutral and shoulders relaxed.
Place your fingertips lightly on top of your shoulders with your elbows pointing out to the sides.

Trace large, smooth circles backward with your elbows, moving them forward, upward, backward, and downward.
Squeeze your shoulder blades together and down as your elbows pass through the rear and bottom of the circle.
Continue circling backward in a continuous, controlled rhythm for the desired repetitions or duration.

Breathe smoothly and continuously, inhaling as the chest opens and exhaling as the elbows cycle forward.

Arching the lower back to compensate for limited shoulder mobility.: Brace your core and keep your ribcage down throughout the movement.
Rushing through a small, jerky range of motion.: Slow down and actively draw the largest smooth circle possible with your elbows.

If you feel sharp pain or pinching in the shoulder, reduce the diameter of the circle or stop.

This record: CC-BY-SA-4.0.