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Exercises

Arm Rotation – Exercise To Stretch Your Shoulders Muscles 

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. According to various physiotherapists arm circling exercises, when done correctly, allow your trapezius, deltoids, and upper arm muscles to relax.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Shoulders, Chest, Triceps, Biceps

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

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.

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

Step 3:


Repeat this a couple more times.

Tip: Maintain a smooth and deep breathing pattern.

Benefits of Arm 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
  • Improve posture.
  • Can be done at any age.
  • Reduces the risk of injuries.
  • Prepare the body for strength training.
  • Get your blood pumping and muscles moving.
  • Prepares the body for more strenuous exercise.
  • Helps to warm up the arms, chest, shoulders and back.

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, 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. Try doing 2 mins arm rotations with the O’Coach app.

2 mins Arm Rotations with O’Coach App:

To help you relax your shoulder muscles and upper body perform your Arm Rotation exercise as part of the full body joint mobility program (less than 5 mins) every few hours to counter the ill effects of prolonged sitting with the O’Coach app during your workday.

Full Plan Details
Exercise
Time
Rest
Warmup
Arm Rotation
10 sec
1
Arm Rotation
15 sec
10 sec
2
Arm Rotation
35 sec
10 sec
3
Arm Rotation
45 sec
Cooldown
Arm Rotation
10 sec

Strengthen your core and posture
Download the O’Coach App to start your workout routine

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add exercise reminder schedules based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.
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