Yoga · Beginner
Arm Circles
Arm circles move your shoulders through their full range of motion in a gentle, controlled way. They loosen up the shoulder joint, warm the surrounding muscles, and can ease the stiffness that builds up from sitting or sleeping. This is a great way to start any upper-body workout or simply shake off tightness in the middle of the day.
Category
Yoga
Difficulty
Beginner
Equipment
Bodyweight
MET
2.5
Primary muscles
The movement
Form cues
- 01
Stand with your feet about shoulder-width apart and let your arms hang relaxed at your sides.
- 02
Raise both arms straight out to the sides until they are level with your shoulders — like a letter T.
- 03
Keep your palms facing down and your fingers gently extended, not clenched.
- 04
Begin making slow, smooth circles about the size of a dinner plate — forward first.
- 05
Keep your neck long and your chin level; don't let your head drift forward as your arms move.
- 06
Breathe steadily throughout — don't hold your breath.
- 07
After about ten seconds or ten circles, pause and reverse direction, circling backward.
- 08
Keep your shoulders down and away from your ears the entire time — if they creep up, reset.
Dosage
How long, how many
Sets
2
Reps
10-15
Rest
30 sec
Watch for
Common mistakes
Shrugging the shoulders up toward the ears — if your neck looks shorter in a mirror, drop your shoulders back down before continuing.
Making circles that are too large too fast — if you feel a pinch or catch in the shoulder, shrink the circle and slow down.
Letting the arms drift below shoulder height — if your arms are angled toward the floor, lift them back to parallel with the ground.
Holding the breath — if you notice silence in your breathing, exhale and find a relaxed rhythm again.
Locking the elbows stiff — a very slight softness in the elbow is fine and takes pressure off the joint.
Scale it
Easier and harder variations
Easier
Sit upright in a sturdy chair with feet flat on the floor and perform the same arm circles seated.
Use this if standing balance is a concern or if you tire quickly on your feet.
Harder
Hold a light object in each hand — a small water bottle works well — to add gentle resistance as you circle.
Try this once the movement feels easy and your shoulders feel fully warmed up.
Note
Reduce the circle to just a few inches in diameter and move very slowly, stopping immediately if you feel sharp pain or grinding.
Use this if you have a rotator cuff issue, recent shoulder surgery, or significant arthritis — and check with your doctor before progressing.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
- free-exercise-db · Unlicense / Public Domain
- claude