Shoulder Circles
Shoulder Circles is a mobility - scapular circles exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Trapezius
- Exercise type
- Mobility - scapular circles
Exercise technique
- Posture
Stand or sit with your torso upright.
- Arms
Let your arms hang relaxed at your sides.
- Forward movement
Move your shoulders slightly forward.
- Raise
Lift your shoulders upward in a small arc.
- Rear transition
Move your shoulders backward without forcing your shoulder blades together.
- Lower
Lower your shoulders to complete the circle.
- Reverse
Perform the same comfortably sized circle in the opposite direction.
Key technique points
- Keep your arms relaxed.
- Make slow circles.
- Keep your neck separate from the movement.
- Circle in both directions.
- Do not force your shoulder blades together.
- Keep your torso still.
Common mistakes
Turning the head
Do not add neck circles to the shoulder circles.
Tensing the arms
Do not perform the movement by clenching your hands and bending your elbows.
Forceful top position
Do not forcefully squeeze your shoulders toward your ears.
Rocking through the lower back
Do not enlarge the circle through torso swaying.
Turning quickly
Do not rush through the rear-to-lower transition without control.
Only moving one way
Do not skip comfortable control in the reverse direction.
Frequently asked questions
Shoulder Circles: why is “Turning the head” a mistake?
Do not add neck circles to the shoulder circles.
Shoulder Circles: why is “Tensing the arms” a mistake?
Do not perform the movement by clenching your hands and bending your elbows.
Shoulder Circles: why is “Forceful top position” a mistake?
Do not forcefully squeeze your shoulders toward your ears.
Shoulder Circles: why is “Rocking through the lower back” a mistake?
Do not enlarge the circle through torso swaying.
Shoulder Circles: why is “Turning quickly” a mistake?
Do not rush through the rear-to-lower transition without control.
Shoulder Circles: why is “Only moving one way” a mistake?
Do not skip comfortable control in the reverse direction.
What should I focus on when doing Shoulder Circles?
Keep your arms relaxed. Make slow circles. Keep your neck separate from the movement. Circle in both directions. Do not force your shoulder blades together. Keep your torso still.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.