Arm circles are a standing shoulder exercise. You move both arms together in big, slow circles that pass up over your head and back down by your sides, first forward and then backward. They move the shoulders through a wide range and need no equipment. You will often see them in warm-ups before exercise, or as a simple way to keep stiff shoulders moving.

How to do the arm circles

Stand up straight, feet roughly shoulder width apart, with both arms hanging loosely at your sides.
Keep your elbows straight but not locked. Start to make big, slow forward circles with both arms at the same time, as in the video: the arms rise out to the sides and up past your ears, then sweep down in front of your body and past your thighs.
Keep your trunk still and your stomach gently tight, so your lower back keeps its normal curve instead of arching further each time the arms pass overhead.
Breathe steadily. Keep the circles smooth and even, and only as big as you can manage without pain.
After a set of forward circles, stop and reverse, circling backward for the same number. The video shows the forward direction only.

What you should feel

Movement and light work around your shoulders and upper back. Your shoulders may feel warm and a little tired by the end of a set, but not painful.

Common mistakes

Swinging so fast that momentum flings the arms around.
Arching the lower back or leaning back as the arms go overhead.
Hitching the shoulders up by your ears.
Pushing through a painful pinch at the top of the circle.

How often

Many programs use 1 to 2 sets of 10 to 15 circles in each direction, often as part of a warm-up. Your physio will adjust this.

Stop and check with your physio if

A sharp, catching shoulder pain, especially as the arm goes overhead.
Tingling or a numb feeling running into your arm or hand.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A feeling that your shoulder is slipping or shifting out of place.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

The voice guide describes small circles, about a foot across, with the arms held straight out to the sides. The video shows bigger circles through the full range. Small circles are an easier place to start if your shoulders are stiff or sore, and you can let them grow as the shoulders loosen. Either way, stay inside a range that does not hurt.

After shoulder surgery, follow your surgeon's and physio's plan, because many repairs limit how high you may lift the arm yourself for the first weeks. After a dislocation or a recent shoulder injury, ask your physio before doing big overhead circles. If lifting your arm is painful or restricted, the pendulum exercise moves the shoulder with far less effort, and shoulder shrugs work the upper back without raising the arms.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Arm circles