Arm Circles

Spin those paws like you're warming up for a bear ballet! Arm circles are a simple way to loosen up stiff shoulders, boost circulation, and prep for bigger movements. Small move, big benefits—for every bear, big or small.

Instructions

1. Stand tall with feet shoulder-width apart and arms extended out to the sides.
2. Rotate your arms in small circles forward for a set time or number of reps.
3. Then reverse the direction, circling backward.
4. Gradually increase the size of the circles if desired.
5. Keep your arms parallel to the ground throughout.

Benefits

• Warms up the shoulder joints and surrounding muscles.
• Improves range of motion and circulation.
• Prepares upper body for movement or lifting.
• Low-impact and easy to perform anywhere.

Key Points

• Maintain straight arms and consistent height.
• Keep the motion smooth and controlled.
• Start with small circles and grow gradually.
• Avoid shrugging your shoulders upward.

Common Mistakes

• Bending the arms or letting them drop.
• Moving too fast and losing control.
• Shrugging the shoulders up toward the ears.
• Over-rotating and straining the shoulder joint.