{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Forward Arm Circles",
      "kind": "common"
    },
    {
      "text": "Arm Circles Forward",
      "kind": "common"
    },
    {
      "text": "Arm Circle",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "circumduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "depression",
          "upward-rotation",
          "downward-rotation",
          "protraction",
          "retraction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility",
      "calisthenics"
    ],
    "movement_patterns": [
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "994"
  },
  "id": "oec:forward-arm-circle",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and a neutral spine.",
      "Extend both arms straight out to the sides or down at your sides with elbows soft but extended."
    ],
    "steps": [
      "Initiate a smooth circular motion with both arms moving in a forward direction.",
      "Trace controlled circles through a full, pain-free range of motion, passing through flexion, adduction, and extension.",
      "Maintain a steady, rhythmic pace while keeping the torso still and core engaged."
    ],
    "breathing": "Breathe continuously and rhythmically throughout the movement without holding your breath.",
    "cues": [
      "Keep ribs down and core brace engaged.",
      "Move from the shoulders, not the torso.",
      "Maintain smooth, controlled circles."
    ],
    "common_faults": [
      {
        "fault": "Excessive arching of the lower back as the arms pass overhead.",
        "correction": "Brace the abdominals and keep the ribs tucked to maintain a neutral spine."
      },
      {
        "fault": "Shrugging the shoulders excessively up toward the ears.",
        "correction": "Allow natural scapular movement without forcing a sustained shrug."
      },
      {
        "fault": "Bending the elbows to compensate for limited shoulder mobility.",
        "correction": "Keep the arms long and reduce the circle diameter if full range causes elbow flexion."
      }
    ],
    "safety": {
      "precautions": [
        "If you feel shoulder impingement or sharp pain, decrease the size of the circles or stop the movement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Forward Arm Circle",
  "previous_ids": [
    "oec:forward-arm-circles"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Forward arm circles",
        "url": "https://wger.de/en/exercise/994/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:forward-shoulder-circle"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic shoulder mobility exercise where the arms perform continuous circular rotations forward to warm up the shoulder girdle."
}