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Elbow Circles

BeginnerMobilityTier T1

Stand with your hands on your shoulders and your elbows at shoulder level, pointing out. Slowly draw a full circle with your elbows, breathing out as it starts and in as it finishes.

Targets: Shoulder

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

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with your feet slightly apart.
  • Place your hands on your shoulders with your elbows at shoulder level pointing out.
  1. He stands tall with his feet slightly apart and his arms resting relaxed at his sides.

    Step 1 of 5

    Stand with your feet slightly apart, arms resting at your sides.

  2. He has placed his fingertips on the front of his own shoulders, elbows lifted to shoulder level and pointing out to the sides.

    Step 2 of 5

    Place your hands on your shoulders with your elbows at shoulder level and pointing out.

  3. He has swept both elbows forward and upward on the first half of the circle, fingertips still on his shoulders, exhaling as the circle begins.

    Step 3 of 5

    Slowly begin a circle with your elbows, breathing out as the circle starts.

  4. He has drawn both elbows back around and down to the starting placement, completing the circle with his fingertips still on his shoulders and inhaling as it closes.

    Step 4 of 5

    Complete the circle back to the start, breathing in as the circle finishes.

  5. He stands tall with his feet slightly apart and his arms resting relaxed at his sides.

    Step 5 of 5

    Stand with your feet slightly apart, arms resting at your sides.

Breathing

  • Breathe out as you start the circle and breathe in as you complete it.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the circle slow. The fingertips stay on the shoulders throughout. 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.