Forward Arm Circle

oec:forward-arm-circle

A dynamic shoulder mobility exercise where the arms perform continuous circular rotations forward to warm up the shoulder girdle.

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Also called: Forward Arm Circles, Arm Circles Forward, Arm Circle

How to do it

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.

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.

Breathe continuously and rhythmically throughout the movement without holding your breath.

Excessive arching of the lower back as the arms pass overhead.: Brace the abdominals and keep the ribs tucked to maintain a neutral spine.
Shrugging the shoulders excessively up toward the ears.: Allow natural scapular movement without forcing a sustained shrug.
Bending the elbows to compensate for limited shoulder mobility.: Keep the arms long and reduce the circle diameter if full range causes elbow flexion.

If you feel shoulder impingement or sharp pain, decrease the size of the circles or stop the movement.

Shoulder: Circumduction
Shoulder blade: Elevation, Depression, Upward rotation, Downward rotation, Protraction, Retraction

This record: CC-BY-SA-4.0.