Joint circles: how to do it, muscles worked and variations
Circular joint mobility to warm up.
- Main muscles
- Deltoid, Forearm extensors, Forearm flexors, Trapezius, Gluteus medius, Iliopsoas
- Secondary muscles
- Rhomboids, Adductors, Infraspinatus
- Equipment
- Bodyweight, Dumbbell
- Variations
- 4
All 4 variations
Wrist circles
Wrist circles with arms extended in front, useful before push-ups, planks or balances.
Form. Extend your arms in front of you and draw circles with your wrists in both directions, keeping your forearms still.
Common mistake. Moving the whole arm, going too fast, or forcing it if you have wrist pain.
Shoulder circles
Wide shoulder circles with your fingertips on your shoulders to mobilize the shoulder girdle.
Form. Standing, rest your fingertips on your shoulders and draw wide circles with your elbows forward and then backward, without moving your trunk.
Common mistake. Shrugging your neck, making small fast circles, or arching your back.
Standing hip circles
Circles with the knee raised that mobilize the hip joint in every direction.
Form. With your hands on your waist or on a support, raise one knee and draw wide circles outward and inward without tilting your trunk; switch sides.
Common mistake. Compensating with the trunk, losing balance by not using a support, or making small circles.
Weighted arm circles
Circles with arms extended to the sides holding light dumbbells, to warm up and add resistance for the shoulders.
Form. Standing with light dumbbells and arms extended at shoulder height, draw small circles forward and then backward without dropping your arms.
Common mistake. Using heavy dumbbells, shrugging your shoulders, lowering your arms below shoulder height, or arching your back.
