Arm rotations are a stretch exercise used to warm up the shoulder and arm muscles. 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

Works on muscles: Arms, Shoulders and Chest

Check out our exercises article for more videos of the full-body mobility workout routine.

Steps to perform Arm Rotation correctly:

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

Arm Rotation
arm rotation

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 as a warm-up before any intense training such as strength training. By performing this workout in a routine you can release physical tension, stress and anxiety which is increased because of our sedentary lifestyle.

benefits of arm rotation
  • Prepare the body for strength training
  • Get your blood pumping and muscles moving
  • Helps to warm up the arms, chest, shoulders and back

Also Read: Healthy Neck And Back Exercise For Working Professionals

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 after sitting for 8-9 hours straight at your desk, it is important to give your body some movement to lower the risk. Doing arm rotations at home or office is a simple and effective way to improve muscle strength and increase lean muscle mass. It works on your upper back muscles and can be done anywhere.

2 mins Arm Rotations with O’Coach App:

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

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