Lying Arms-Forward Circle
Improve shoulder mobility with Lying Arms-Forward Circles. A simple, effective exercise for flexibility and pain relief.
Muscle Groups
Primary
Secondary
Instructions
Lying Arms Forward Circle (Shoulders)
Positioning:
1. Lie on your back on a flat surface, such as a mat or carpet.
2. Bend your knees and place your feet flat on the ground, hip-width apart.
3. Extend your arms straight up towards the ceiling, with your palms facing each other.
Movement:
1. Start by keeping your arms straight and slowly move them forward in a wide circular motion.
2. As you circle your arms, engage your shoulders and avoid raising them towards your ears.
3. Complete a full circle with your arms, ensuring you maintain control throughout the movement.
4. Once you reach the starting position, reverse the motion and move your arms back in a circular pattern in the opposite direction.
5. Repeat the circles for 8 to 12 repetitions in each direction.
Tips:
- Keep your core engaged to stabilize your body.
- Breathe steadily throughout the exercise.
- If you're new to this movement, start with smaller circles and gradually increase the size as you become more comfortable.