# Arm Circles

URL: https://heatsy.app/ex/arm-circles

Also known as: Arm Circle, Standing Arm Circles, Arm Rotations, Arm Rotation

Body region: Shoulders

## Muscles

- Main: Deltoid
- Helps: Supraspinatus, Infraspinatus, Trapezius
- Holds: Erector Spinae, Rectus Abdominis

## Technique

1. Stand tall with feet hip-width apart and lift both arms sideways to shoulder level, palms facing the floor.
2. Draw small circles with your hands, moving from the shoulder joint with straight elbows.
3. Gradually widen the circles over 10 to 15 seconds.
4. Reverse the direction and repeat, keeping the shoulders away from your ears.

### Cues

- Keep your ribs down and your neck relaxed.
- Move smoothly, with no jerking at the end of each circle.

### Common mistakes

- Shrugging the shoulders up toward the ears.
- Arching the lower back to make the circles bigger.
- Rushing so fast that the movement becomes a swing.

## Alternatives

- [Shoulder CARs](https://heatsy.app/ex/shoulder-cars)
- [Band Shoulder Dislocate](https://heatsy.app/ex/band-shoulder-dislocate)