Arm Circles

Recommended Workout: 1 set, 10 reps 

Step 1

  • Cue: T Pose
    • Critical features: Point
      • Arms Out:  

Raise your arms out to the side (on frontal plane) to be parallel with the ground (90 degree lateral shoulder abduction).

  • Palms Down:

Keep palms facing down at all times for this variation.

A student demonstrating step one of arm circles

Step 2

  • Cue: Small Circles (clockwise)
    • Critical Features: 
      • Small and Slow:

Start rotating your arms in a circular motion counterclockwise. Slowly increase speed of rotation to a comfortable velocity. 

  • Cue: Increase ROM (Range of motion)
    • Critical Features: 
      • Gradual:

Slowly increase the circumference of the circle by expanding your shoulders range of motion. Keep a consistent rotational velocity (speed).

A student demonstrating step two of arm circles

Step 3

  • Cue: Decrease ROM (back to small circles)
    • Critical Features: 
      •  Back:

Once you are rotating your arms at their full range of motion, decrease the size of the arm circles back to the starting T-position.

  • Cue: Stop/ Switch (repeat rotating counterclockwise)
  • Critical Features:
      •  Direction:

Change the direction of your rotation on  the next rep and repeat the process.

A student demonstrating step three of arm circles