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Exercise handout — move better, feel better.
Gentle Arm Swings
Let your arm swing gently using momentum from your body. Promotes blood flow and reduces stiffness with minimal effort.
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
45 sec
Reps / Time
15 sec
Rest
gentle continuous
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Let your arm hang completely relaxed
- Shift weight slightly from foot to foot
Step 1 of 5
Shift your weight gently side to side
Step 2 of 5
Let your arm swing like a pendulum
Step 3 of 5
Keep the arm completely relaxed
Step 4 of 5
Allow natural elbow bend and straighten
Step 5 of 5
Continue for 30-60 seconds
Breathing
- Breathe naturally
- Stay relaxed
Form Cues
- Stay completely relaxed
- Let momentum do the work
- Don't force the swing
- Breathe normally
Common Mistakes to Avoid
- Using muscle to swing
- Swinging too hard
- Tensing the arm
- Moving too fast
Safety Information
Very gentle. Stop if it increases pain significantly.
Progressions
Progress to active exercises
Regressions
Use smaller movements
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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.