How to do Arm Circles
StandingFlowing movementBoth sidesBeginner
Arm Circles is a standing flowing stretch for your neck, upper back and shoulders. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart.
- 2Extend your arms out to the sides.
- 3Make small circles with your arms, gradually increasing the size.
- 4Reverse the direction halfway through.
What you should feel
Keep your shoulders soft and low.
Form tips
- Keep your shoulders relaxed. Maintain a steady pace.
- Breathe steadily as you circle.
- Feel the warmth building in your shoulders.
Coming out of it
Let the circles get smaller… and lower your arms down by your sides.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Arm Circles with a coach
In BendEase, a voice coach talks you into Arm Circles, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your neck and upper back.
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