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This exercise is designed to improve the mobility of your shoulders and upper body. It is an essential routine that not only helps increase your flexibility but also helps prevent injuries, especially if you regularly do weight training or have a sedentary job.
Execution
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1
Begin in a standing position with your feet shoulder-width apart.
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2
Extend your arms straight in front of you at shoulder height.
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3
Slowly rotate your arms outward so that your palms face upward, and move your arms backward in a large circle.
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4
Once your arms are as far back as possible, rotate your palms downward and bring your arms back to the starting position.
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Repeat this movement 10 to 15 times.
Benefits
By performing this exercise regularly, you can achieve a greater range of motion in your shoulders and upper body. This is not only beneficial for your daily activities but also improves your performance in other exercises, such as the bench press or swimming.
Common Mistakes
- ! Moving too quickly: Take your time with each repetition to use the full range of motion.
- ! Overstretching: Do not force your body into positions that feel painful. Build mobility gradually.
Key Muscles
This exercise targets the deltoids, the rotator cuff, the trapezius, and the muscles around your shoulder blades. It also helps stretch the chest muscles.
Possible Alternatives
If you want to adjust the intensity of the exercise, you can use light weights or resistance bands to increase the resistance. Another variation is performing the exercise seated on a chair, which can be useful for people with balance problems or limited mobility while standing.
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