Bouncing Draw Circle
Improve mobility & coordination with Bouncing Draw Circle! This warm-up engages your core, shoulders, and legs in a rhythmic, fluid motion.
Muscle Groups
Primary
Secondary
Instructions
1. Stand straight with your feet shoulder-width apart, and your arms by your sides.
2. Move into a shallow squat by bending your knees slightly, engaging your core and bring your center of gravity slightly lower.
3. Begin to draw a circle in the air with your arms. First, raise your arms straight out to your sides at shoulder height.
4. Continue to lift your arms and draw the circle until your hands meet above your head.
5. Reverse the circle by separating your hands and moving them back down to shoulder height, and then lower them back to your sides.
6. Add a small bounce with each circular motion to engage your legs and core further, squatting down slightly as your arms descend and gently rising as your arms ascend.
7. Ensure that your movements are controlled and rhythmic, coordinating the arm motion with the squatting bounce.
8. Repeat this motion for the desired number of repetitions or duration, keeping your core engaged and movements fluid throughout.
This exercise can help improve joint mobility, particularly in the shoulders, as well as enhance coordination and rhythm. It can also serve as a light warm-up activity.
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