Arm circles: how to do it
In short
Small circles with your arms out to the sides. Works: shoulders.
How to do it
- Stand tall with your feet hip-width apart, your chair beside you, back against the wall. Lift your arms out to the sides, a little below shoulder height.
- Make small circles with your hands, forward, about the size of a dinner plate.
- Keep breathing as you circle. After 8 circles, reverse the direction.
- Let the circles grow slowly, only if it feels easy.
- Lower your arms and shake them out softly.
As you go
- Keep your shoulders low and your neck long.
- Keep your elbows soft, not locked.
- Move smoothly; no swinging or jerking.
What it works
- Works
- shoulders
- Position
- Standing
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Do smaller circles, with your arms lower down. Or rest one hand on the top of the chair back or the wall, and circle one arm at a time.
Harder
Do 12 circles each way, with a slow pace, or bigger circles up to shoulder height.
In a chair
Sit tall with your feet flat and do the same circles from your chair.
Take care
- Shoulders: keep the arms at or below shoulder height. Stop if you feel any pinch.
- Neck: keep your head still and your chin level.
Where it is in the plans
In our calisthenics plan: 12 of 28 days, first on day 1, Push and plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 12 of 28 days: 1, 3, 5, 8, 10, 12, 15, 17, 19, 22, 24 and 26 | Day 1, week 1: Push and plank | 1 min 10 s |
| Calisthenics plan, round 2 | 13 of 28 days: 1, 3, 5, 8, 10 to 12, 15, 17, 19, 22, 24 and 26 | Day 1, week 1: Off your knees | 1 min 10 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 10 s | Small, slow circles. Forward, then backward. |
| 2 | 8 | 1 min 10 s | Small, slow circles. Forward, then backward. |
| 3 | 15 | 1 min 10 s | Small, slow circles. Forward, then backward. |
| 4 | 22 | 1 min 10 s | Small, slow circles. Forward, then backward. |
Arm circles: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan