Arm Circles Forward

Shoulder Circles, also known as shoulder rolling, are a simple but very effective mobility exercise for the shoulder joint. You let your arms hang loosely at your sides, slowly lift your shoulders up, and then move them in a smooth, circular motion—backwards, down, and up to the front again. This exercise loosens tight muscles, boosts blood flow, and improves mobility in the shoulder and neck area.

It’s perfect as part of a warm-up before training or for active recovery on rest days. Especially after sitting for a long time—like at the office—a few minutes of shoulder circles can work wonders.

As an alternative, you can try Arm Circles, where you draw big or small circles in the air with your arms extended. This also activates your arms and chest muscles.

Backward arm circles are ideal for mobilizing and warming up the shoulder area. The backward circular movements improve flexibility and help release tension, especially in the upper back and neck. This exercise is perfect for warming up and pairs well with forward circles.

In Wall Slides, you stand with your back against the wall and move your arms up and down along it. This exercise improves shoulder mobility and is particularly effective for correcting posture.

Similar to Wall Slides, Face Pulls also target the shoulders and upper back. In Face Pulls, a cable machine or gymnastic rings are used to pull the hands toward the face.