Shoulder Circles

A dynamic mobility exercise using bodyweight where shoulders are rotated through a full range of motion to improve mobility and warm up the joint.

Instructions

1. With shoulders relaxed and arms resting loosely at your sides (or in your lap if you’re seated), gently roll your shoulders forward, up, lats, and down in a smooth, continuous circle.
2. Perform 10-15 circles in the forward direction, moving slowly and maintaining control through the entire range of motion.
3. Reverse direction and perform 10-15 circles backward.
4. You can do this exercise alternating shoulders (one at a time) or with both shoulders at the same time.
5. Repeat 2-3 sets of shoulder circles as a warm-up or mobility exercise.

Tips

• Move slowly and deliberately through each circle, emphasizing full range of motion.
• Relax your shoulders; avoid tension or tightness during the movement.
• This is an excellent warm-up exercise for shoulder health before strength training.
• Perform shoulder circles both forward and backward for balanced shoulder mobility.
• Increase the range of motion gradually as your shoulder mobility improves.