ClapMove · clapmove.com
Exercise handout — move better, feel better.
Arm Circles
Simple arm circles to warm up your shoulders. Start small and go bigger.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
15
Reps / Time
20 sec
Rest
1 circle per second
Tempo
Step-by-Step Guide
Set up
- Stand tall with feet shoulder-width apart
- Extend both arms out to your sides
- Palms can face down or forward
Step 1 of 5
Start making small circles forward
Step 2 of 5
Gradually make the circles bigger
Step 3 of 5
Do 10-15 circles
Step 4 of 5
Switch to backward circles
Step 5 of 5
Repeat the same way
Breathing
- Breathe normally throughout
- Don't hold your breath
Form Cues
- Keep your back straight
- Don't shrug your shoulders
- Move both arms at the same time
- Breathe normally
Common Mistakes to Avoid
- Shrugging shoulders
- Moving only from elbow
- Going too fast
- Holding breath
Safety Information
Very safe warm-up exercise. Good for all levels.
Progressions
Hold light weights or make bigger circles
Regressions
Make smaller circles or do one arm at a time
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.