mobility PatternBeginnerPhase 1: Dynamic Mobility (2 Minutes)
2. Shoulder Circles (Dynamic Mobility)
Prepares the shoulder complex before pressing and pulling movements. Increases synovial fluid in the glenohumeral joint.
Primary MusclesDeltoids, Rotator Cuff, Rhomboids
Secondary MusclesTrapezius
EquipmentBodyweight (No Equipment Required)
Photorealistic Visual Guidance
B. Before You Start
Equipment Setup:
N/A
Seat Adjustment:
N/A
Posture Alignment:
Chest lifted, core lightly engaged, chin parallel to floor.
Foot Placement:
Stand tall with feet hip-width apart.
C. Starting Position
- Stand upright with feet hip-width apart and knees soft.
- Extend arms out to sides at shoulder height or keep hands on shoulders.
- Relax your neck and jaw.
D. Movement Steps
- Make small, controlled forward circles with your arms/shoulders for 10 reps.
- Gradually increase circle size if comfortable.
- Reverse directions and perform 10 backward circles.
- Keep breathing continuously.
E-H. Breathing, Tempo & Prescriptions
Breathing
Inhale for two circles, exhale for two circles. Never hold your breath.
Tempo
Slow, smooth rotational tempo (~2 seconds per full circle).
Range of Motion
Comfortable painless range of motion.
Prescription
1 Set • 10 Forward / 10 Backward
RPE 1-2 (Effortless)
I. What You Should Feel
Working Muscles
Gentle warmth around upper shoulders and upper back.
Normal Effort
Smooth, fluid joint movement.
Should NOT Feel
No pinching, popping pain, or neck tightness.
J. Common Mistakes
Fast Jerky Movements
Flailing arms rapidly through space.
💡 Coaching Cue: Perform slow, graceful controlled rotations.
K-L. Safety Notes & Stop Conditions
Safety Notes
- Reduce circle size if you feel any tightness.
Stop Immediately If
- Sharp shoulder pain or clicking with discomfort
M-P. Variations, Alternatives & Progression
Easier Variation
Seated Shoulder Shrugs
Machine Alternative
N/A
Home Alternative
Standing Shoulder Circles
Progression Rule
Focus on fluid joint lubrication.