Arm Rotations: A Chest,
Shoulder and Back Exercise

Arm rotations are a simple, effective chest, shoulder and back exercise that stretches and loosens your shoulders, chest and upper back muscles. It's an ideal warm up exercise before sports, breathing exercises or meditation - virtually any activity where you need to boost blood circulation and loosen your upper body beforehand. Arm rotations can also be done as an exercise for shoulder pain, or as a frozen shoulder exercise, and for toning your upper arm muscles. If you have a history of shoulder problems though, check with your health professional before trying this or any other kind of shoulder rotation exercise.

Arm Rotations - Chest, Shoulder and Back Exercise

1. Stand straight with your feet about shoulder-width apart and your arms hanging by your sides.

Bend your knees a little.

Sink your weight into your legs.

Look ahead throughout the exercise.

Keep going around and around, gradually getting faster - keep it soft though, don't force it.

Feel your shoulders and chest stretching with each rotation.

Do 20-30 backward rotations, then do 20-30 forward rotations.

• Loosens your shoulder joints & muscles
• Stretches your upper back & chest muscles
• Stretches your intercostal muscles (between your ribs)
• Expands your ribcage
• Warm-up exercise before sports & other activities

• Breathe freely & evenly throughout the exercise
• Try it as an exercise for shoulder pain & exercise for frozen shoulder
• Focus on the exercise, not on external distractions
• Swing your arms in as wide a circle as possible, but keep it fluid & soft - don't force it, especially if you have shoulder problems

For more chest, shoulder and back exercises, including arm exercises, try:

Chest Expander
Pull Ups
Upper Back Stretch & Shoulder Roll
Back Twist
Neck Twist + Acupressure
Hand & Wrist Exercises

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