It is low-impact warmup exercise that can help to improve blood circulation and strength in the arms. It can be done at anytime and requires no equipment.
Muscles Worked by Arm Circles
Tricep Brachii
Bicep Brachii
Deltoid
Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis).
How to do Arm Circles
Follow the step below to do one set of arm circles.
Step 1: Stand with your feet hip-width apart and stretch your arms out to your sides (90 degree angle to the body).
Step 2: Start making small forward circles with your arms, gradually increase the size of the circles till you feel a stretch in your triceps.
Step 3: After 30 seconds, reverse the direction of the circle
Benefits of Arm Circles
It can be done anywhere, whether you are sitting or standing.
It helps to strengthen the muscles in the arms.
It can help to improve the blood circulation of the arms.
Dynamic Stretching: It helps to prepare the arm for more exercises.
Common Injuries
This exercise is a low impact workout. However, it can result in:
Shoulder ache: If the exercise is done too fast, it can result in ache in the shoulder region.
Incorporate this exercise into your warmup, arm day and dynamic stretching routine to get the benefits it has to offer. You can also do arm circles before going to bed to help relieve your arm of all the tension that might have accumulated during the day. A good follow up exercise is punch.
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