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:
Stand with your feet shoulder-width apart and start circling your arms
Tip: Make sure to stand straight
Next, do the same in the other direction
Tip: Gradually make the circles bigger until you feel a stretch in your triceps
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.
- 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
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