Forward Arm Circles

1. Stand with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height.

2. Begin by making small circles with your arms, about the size of a saucer. Ensure that the movement starts from the shoulders and keep your arms straight but not locked.

3. Maintain a controlled motion and consistent speed. Perform this circular motion for 20 to 30 seconds or about 15 to 20 circles.

4. After completing the smaller circles, gradually increase the size of the circles to about the size of a dinner plate, ensuring the movement remains controlled and originates from the shoulders.

5. Continue with the larger circles for another 20 to 30 seconds or 15 to 20 circles.

6. You can perform this exercise in both clockwise and counterclockwise directions. Be sure to reverse the direction after completing the set in one direction to work the muscles evenly.

7. Keep your posture straight and upright; avoid leaning forward or backward.

8. Focus on keeping your breath even and do not hold your breath.

The Circles Arm exercise is excellent for improving shoulder joint mobility, warming up the shoulders and upper back before performing more intense exercises, and potentially helping to reduce the risk of injuries by increasing blood flow to the shoulder area.

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