beginnerNo equipmentStanding
Standing Arm Circles
A deceptively simple exercise that resets shoulder function and thoracic position through repeated arm circles done in an exact sequence. When performed correctly, it activates the rotator cuff and repositions the shoulder girdle.
Standing Arm Circles
Duration
2 min
Reps
40 forward, 40 backward
Sets
1
How to do it
- 1
Stand with feet hip-width apart, toes pointing straight forward.
- 2
Extend both arms out to your sides at shoulder height, palms facing down.
- 3
Make small, controlled circles forward, about 6 inches in diameter, for 40 repetitions.
- 4
Flip your palms up and make small circles backward for 40 repetitions.
- 5
Keep your shoulders down and neck long throughout. Do not shrug.
Benefits
- Activates the rotator cuff muscles that stabilize the shoulder
- Repositions the shoulder girdle back and down
- Improves thoracic extension as a secondary effect
Common mistakes
- Making circles too large, which turns it into a shoulder mobility drill rather than a reset
- Shrugging the shoulders upward during the movement
- Letting the head drift forward or the chest collapse
Target areas
shouldersupper back
Good for
seniorsdesk workersmorning
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