Standing Single-Arm Wall Circle
Improve shoulder mobility! Gently increase range of motion with controlled arm circles against a wall. Simple, effective relief.
Muscle Groups
Primary
Secondary
Instructions
Standing Single Arm Circle on a Wall
Starting Position:
Stand side-on to a wall with your feet shoulder-width apart.
Position yourself a few inches away from the wall.
Your feet should be flat on the ground, and your body should be straight.
Arm Positioning:
Extend the arm that is closest to the wall straight out in front of you.
Ensure your shoulder is relaxed and down, away from your ear.
Movement:
Slowly move your extended arm in a circular motion while keeping it straight.
Start with small circles and gradually increase the size of the circle.
Perform the motion for about 30 seconds, focusing on maintaining control and stability.
Breathing:
Breathe steadily throughout the exercise. Inhale through your nose and exhale through your mouth.
Switching Sides:
After completing the set time, lower your arm and switch to the other side, repeating the same movement.
Cool Down:
Finish by gently shaking out your arms and taking a few deep breaths to relax.
Tips:
Keep your core engaged to maintain balance.
Avoid arching your back; keep your torso straight.
If you feel any discomfort or pain, stop the exercise and consult a professional.
Make sure to perform this exercise in a safe environment free from obstacles.