Warm-up · Beginner

Arm Circles

Arm circles move your shoulders through their full range of motion, warming up the joint and the muscles around it. They're a simple way to loosen stiffness in the shoulders and upper back before more demanding activity — or on their own as a daily mobility reset. No equipment needed, and you can do them standing or seated.

1. 01

   Stand with your feet shoulder-width apart, or sit tall at the edge of a sturdy chair.

2. 02

   Let your arms hang loosely at your sides, then raise them straight out so they're level with your shoulders.

3. 03

   Keep your neck relaxed — don't let your shoulders creep up toward your ears.

4. 04

   Begin tracing small circles in the air with your fingertips, as if drawing silver-dollar-sized rings.

5. 05

   After 10 circles, gradually make the circles bigger until your arms are sweeping as wide as feels comfortable.

6. 06

   Reverse direction — circle backward for the same count before lowering your arms.

7. 07

   Breathe steadily throughout; don't hold your breath.

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  Shrugging the shoulders upward — if your shoulders are near your ears, consciously drop them down before continuing.

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  Making only tiny circles the whole time — if you never expand the range, you miss the mobility benefit; gradually work toward larger arcs.

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  Swinging the torso side to side — if your whole upper body is rocking, slow down and let only your arms move.

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  Holding the breath — if you feel tension building in your chest or neck, exhale and reset your breathing rhythm.

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  Locking the elbows — a slight, soft bend in the elbow protects the joint; if your arms feel rigid, ease the tension.