Building off last week’s exercise we will continue with arm circles. It’s best to do these exercises in a progression; start with last week’s exercise to stabilize the shoulder girdle, then add the arm circles. It will make the exercise that much more effective.
Lie on the foam roller making sure your spine is straight. Raise your arms to the ceiling, being careful not to lift the shoulders as well (why it’s good to repeat last week’s exercise). Take the arms all the way back by your ears with the palms facing up, continue circling the arms down toward your hips, eventually bringing them all the way back to the ceiling. Throughout the entire circle keep the palms facing up and think about reaching out with the arms as you pull in with the shoulders (it will help you get a better stretch). You should feel a good stretch through your chest and shoulders. Repeat 10 circles in each direction.
Just like last week, this exercise is great for either rehab or prevention. It’s good for pretty much everyone and almost every shoulder condition. Use this to prevent or treat rotator cuff injuries, frozen shoulder, impingement, bursitis, and any kind of neck, shoulder or upper-back pain. It’s also a great exercise for anyone who works a desk or computer job. It really helps to stretch the chest and shoulders so you can get those shoulders out of your ears and down the back where they belong!
