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Standing Arm Circles Against Pole-Apparatus Spring Handles

BeginnerMobilityTier T2

You stand on a pole-and-board apparatus with your back along the pole and your hands in spring handles. You make arm circles against the spring resistance.

Targets: Shoulder

Stop if

If anything hurts, you feel unsteady or anything feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the base board of a stable pole-and-spring apparatus on a flat floor, with both feet entirely on the board and your heels together and toes turned out, and your back lengthened along the pole. Check the apparatus before you begin.
  • Take a handle in each hand with your palms facing down and reach your arms out to your sides at shoulder height, just at the edge of your sight. Then press your arms down toward your sides, circle them forward and up to shoulder height, and return to the first position.
  1. A woman standing on a small board with her back along a pole, arms stretched out to her sides at shoulder height, holding two spring handles palms down.

    Step 1 of 4

    Stand on the base with your back lengthened along the pole, heels together and toes apart. Hold the handles palms down and reach your arms out to your sides at shoulder height.

  2. The same woman with both arms pressed down along her sides, hands holding the handles beside her thighs, springs stretched up to the pole top.

    Step 2 of 4

    Press your arms down toward your sides against the springs, keeping your back lengthened along the pole.

  3. The same woman with both arms raised in front of her at shoulder height, hands holding the handles palms down, springs rising to the pole top.

    Step 3 of 4

    Circle your arms forward and up until they reach shoulder height in front of you, controlling the springs the whole way.

  4. A woman standing on a small board with her back along a pole, arms stretched out to her sides at shoulder height, holding two spring handles palms down.

    Step 4 of 4

    Stand on the base with your back lengthened along the pole, heels together and toes apart. Hold the handles palms down and reach your arms out to your sides at shoulder height.

What you should feel

You want to feel your back working and your chest opening.

Breathing

  • Breathe normally.

Safety Information

Stand securely on the base at all times, with the whole foot on it, because the pole may tip over. Check the apparatus and its setup before use. If anything hurts, you feel unsteady, or anything feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.