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Balance
Balance

Arm Circles

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mobilitydynamic-warm-upshoulder-mobilityarm-circlesmovement-prepneuromotor

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Exercise demo
Optional deep dive 5 of 12 in Application · Move BetterNext: Cat-Cow →
In one line

Circle the arms forward and backward through a growing range to warm and mobilize the shoulders — a quick, equipment-free dynamic warm-up drill.

Detail

Stand tall with arms extended out to the sides. Make controlled circles — small at first, growing larger — both forward and backward, mobilizing the shoulder through circumduction (Shoulder / Arm Range of Motion). Keep the movement smooth and progressively ranged, the trunk braced, and stop short of any pinching.

Arm circles are a standard dynamic warm-up drill (see Dynamic Warm-Up (Mobility-as-Training)) that raises shoulder-girdle temperature and prepares overhead and pressing movements; they develop active shoulder mobility (see Mobility vs Flexibility). For a slower, maximal-control end-range version, see shoulder CARs (Shoulder CARs (Controlled Articular Rotations)); for a deeper mobility/flexibility drill, see shoulder dislocates (Shoulder Dislocates (Pass-Throughs)).

Coaching:

  • Begin with small circles; expand the diameter over successive reps.
  • Typical dose: ~10–15 circles forward, then ~10–15 backward.
  • Keep the neck relaxed and shoulders down (avoid shrugging).

Key facts

  • Circle extended arms forward and backward, increasing diameter.
  • Dynamic shoulder-mobility warm-up drill; develops active mobility.
  • Typical dose: ~10–15 each direction.
  • Stop short of pinching; keep shoulders down.

Connections

Sources

Cited in text — not yet linked
Authored from established dynamic warm-up consensus.

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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Shoulder / Arm Range of Motion
Arm flexion 135°, shoulder adduction 50°, shoulder hyperextension 45°, shoulder abduction 90–180°.
Dynamic Warm-Up (Mobility-as-Training)Closely related
A pre-activity routine of active, moving drills that take joints through increasing range while raising temperature and priming the nervous system — building usable mobility, unlike a static hold-and-relax stretch.
Shoulder CARs (Controlled Articular Rotations)Closely related
Slowly trace the largest circle your shoulder can actively make, body braced and the rest of you still — a daily joint-health and active-mobility drill.
Shoulder Dislocates (Pass-Throughs)Closely related
Hold a dowel or band wide and sweep it overhead from front to back and return — a dynamic drill that opens up overhead shoulder mobility. (The name is figurative — nothing actually dislocates.)
Mobility vs FlexibilityClosely related
Flexibility is how far a joint can be moved, often with outside help. Mobility is how much of that range you can reach and control with your own muscles. Build both by stretching and by strengthening through full range.