What are Arm Rotations?
Arm rotations provide a foundational warm-up for your upper body. It works on the muscles of your upper body. By making the circles bigger you feel a stretch in your triceps and biceps which helps the muscles to contract and relax.
Equipment: No equipment
Level: Beginners to advanced
Arm Rotation Works on muscles: Arms, Shoulders and Chest
How to do Arm Rotation correctly?
Here are 3 simple steps to perform Arm Rotation:
Step 1:
Stand with your feet shoulder-width apart and start circling your arms
Tip: Make sure to stand straight
Step 2:
Next, do the same in the other direction
Tip: Gradually make the circles bigger until you feel a stretch in your triceps
Step 3:
Repeat this a couple more times
Tip: Maintain a smooth and deep breathing pattern
O’Coach Free Tip
- Make sure you stretch your full arms to feel the stretch in your triceps
- Circle your arms forward using small controlled motions
What are the benefits of Arms Rotation?
Arm circle is a simple and great exercise for warming up your shoulders. It is mainly done to:
- Prepare the body for strength training
- Get your blood pumping and muscles moving
- Help warm up the arms, chest, shoulders and back
By performing this workout in a routine you can release physical tension, stress and anxiety which is increased because of our sedentary lifestyle.
Also Read: Stop Making The Mistake Everyone Is Making While Performing Arm Rotations
Is there any need to add Arm Rotation to your routine?
It is important for everyone to add arm rotation to their routine but it is extremely necessary for people with a desk job. Because sitting in poor posture at a desk for prolonged periods of time contributes to a wide range of chronic diseases and has various negative impacts on our bodies. It can increase the risk of shoulder, arm, wrist, and hand injury and rounded shoulders.
So in 8-9 hours sitting, it is important to give your body some movement to lower the risk. Doing arm rotations at home or office for few minutes in every few hours helps improve muscle strength and increase lean muscle mass. It works on your upper back muscles and can be done anywhere.
2 mins! Simple Arm Rotations
Incorporate a 2- 5 mins Arm Rotation into your daily routine with the O’Coach app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.
Click here to check out the full detailed arm rotation exercise plan
