Tenglow
Warm-ups
How to do the arm circles
Arm circles are a simple warm-up where you swing your straight arms in big, slow circles, mainly loosening the shoulders and warming the upper back and arms.
How do you do it?
- Stand tall with your feet hip-width apart.
- Lift both arms out to the sides at shoulder height.
- Draw big, slow circles with your arms.
- Keep your shoulders away from your ears.
- Switch direction halfway through.
Breathing: Breathe steadily through your nose or mouth and keep your ribs relaxed.
What are the common mistakes?
- Shrugging your shoulders up to your ears. Relax your neck and think of sliding your shoulders down.
- Swinging fast so the arms flop. Slow the circles so your shoulders control the movement.
How can I make it easier or harder?
Easier
Smaller circles
Harder
Hold light weights or tins
How does it work in Tenglow?
You will see arm circles as a warm-up step. The timer runs the 30 to 45 second interval, then a short rest of 10 to 30 seconds, and the app shows an easier and a harder option. Bodyweight only.
Stop or shrink the circles if you feel a pinch at the front of the shoulder or any sharp pain. This is general fitness information, not medical advice.
Questions about the arm circles
Should arm circles go forward or backward?
Do both. Most people start with one direction and switch about halfway, which is how the app prompts it. Changing direction moves the shoulder through slightly different paths, so it warms the joint more evenly. Keep the circles smooth in each direction.
Why do my shoulders feel tired after arm circles?
Holding your arms out at shoulder height is real work for the shoulder muscles, so mild tiredness is normal. If it burns too early, make the circles smaller or lower your arms a little. A sharp pain is different, and a reason to stop.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).