The shoulder circles exercise is an isolation exercise that targets the shoulders, chest, and upper and lower back. It involves repetitive rounding or rolling of the shoulders.
This exercise requires no equipment and is recommended for people across all age groups. This is a good pain and tension relief exercise that will reduce your neck and shoulder pain.
It can also warm you up as you prepare to perform other workouts. It will loosen your body and increase your efficiency, making it one of the best relaxation workouts.
Some people refer to it as shoulder rolls.
Targeted muscles: Arms, shoulders.
Exercise type: Warmup.
Exercise mechanics: Isolation.
Difficulty level: Easy.
Required Equipment: None
STEPS:
- Stand straight with your feet shoulder-width apart. Allow your arms to hang loosely by your side. This is the starting position.
- Rotate your shoulder to form circles by bringing them forward, upward, backward, and downward. Do not stiffen your shoulders while performing the move. Allow them to move freely.
- Repeat the rep as many times as you please. You can do the exercise in the reverse direction to improve its efficiency.
TIPS;
- Use slow motions and ensure your body is relaxed when performing the exercise. Relaxing your body will improve your range of motion.
- Breathe regularly during the workout.
- Look forward when performing the exercise. Your head should be in a neutral position to avoid poor posture.
- You can add the difficulty level of the exercise by using dumbbells when rotating your shoulders.
MUSCLES WORKED BY SHOULDER CIRCLES EXERCISE
Like the name suggests, the shoulder circle exercise involves rounding the shoulders. The circular motion will work your shoulders and trapezius. To a lesser degree, the exercise will work your abdominals and pectorals.
BENEFITS OF SHOULDER CIRCLE EXERCISE
The shoulder circle exercise has numerous benefits, including:
IT WILL RELIEVE YOUR NECK TENSION AND TIGHTNESS
The shoulder circle exercise is an effective exercise for relieving neck tension. It will alleviate the pain you feel around your neck, which will improve the flow of oxygen and nutrients to your neck muscles.
IT WILL LOOSEN YOUR UPPER BACK AND SHOULDERS
Tight shoulders and back are a common problem among people who sit for long hours on their computers and laptops. The shoulder circle exercise can help loosen your back and shoulders because it will make you relax your muscles as you perform the rotation.
IT WILL OPEN YOUR CHEST
If you feel congestion in your chest, the shoulder circles can help reverse your situation. The rotation movement will force your shoulder to move backward, which, in turn, will open your chest and will relieve you of the congestion.
IT WILL IMPROVE YOUR POSTURE
You will assume an upright posture and a neutral head and spine when performing the shoulder circles exercise. This will improve your posture. Also, as you rotate your shoulders, you will loosen your neck muscles and upper back, which often result in poor postures.
ALTERNATIVE OF SHOULDER CIRCLE EXERCISE
SPHINX POSE
The sphinx pose exercise is a yoga move that stretches your chest and back. It is an easy exercise targeting beginners. It does not require any special equipment, making it convenient and versatile.
When performing the exercise, you will lie flat on your stomach, then use your hands to stretch your chest upwards. This will force you to bend backward, strengthening your glutes and spine.
It will also increase the length of your abdominal muscles. The sphinx pose is a suitable alternative to the shoulder circles because it will improve your flexibility, shoulder and back strength, and chest.
STEPS;
- Begin the exercise by lying on your belly and putting your legs together.
- Tuck your elbows underneath your shoulders and hold the floor with your forearms.
- Push your chest upwards by straightening your arms and stretching your elbows. This will stretch your back and chest.
- Squeeze your glutes and lengthen your lower back.
MISTAKES TO AVOID WHEN PERFORMING SHOULDER CIRCLES EXERCISE
ACCELERATING YOUR MOVEMENTS
It is possible to rush the exercise because you want to be done with it and move on to the next one. Doing that, however, will lessen the impact of the exercise on your body. It would be best if you performed the exercise slowly and gently. This will prevent you from overstretching and will protect your muscles from straining. It will save you the cost of treating painful shoulders resulting from overstretching.
UNENGAGED CORE
Like most stretching exercises, the shoulder circles exercise requires you to engage your core. Failing to engage the core will loosen your body and expose you to spinal injuries. Avoid this by engaging your core during the exercise.
PROTRUDING NECK
The shoulder circles should help you relieve tension in your neck. Protruding your neck will reverse this and add tension to your neck. It can cause tremendous neck pain and discomfort. Be careful not to stick your neck out when performing the shoulder circles.
HUNCHED BACK
When you do jobs that involve a lot of sitting, such as office jobs, you may find yourself hunching your back. This will give you a poor posture, which you might maintain when performing the shoulder circles. The best way to perform the exercise is by standing straight and maintaining a neutral spine. Avoid rounding your back.
CONCLUSION
The shoulder circles exercise effectively relieves neck, shoulder, and upper back tension. It is appropriate for office workers who spend long hours sitting in poor positions. Also, it is effective for students who spend long durations sitting. It also serves athletes who often use it as a warmup exercise before engaging in other strength workouts.
The exercise is versatile and convenient because it does not require any equipment. You can easily perform it at home, and it will save you the gym subscription fees. It has alternatives that will also improve your posture and relieve neck tension. However, those alternatives can be more costly than the shoulder circles exercise.
Add shoulder circles exercise to your routine to improve your posture and relieve neck pains.
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