MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Controlled shoulder circles
Stand tall and make small slow shoulder circles; gradually explore a comfortable range without arching your back. Start with 6 circles each direction.
Target muscles
Shoulders range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Stand tall and make small slow shoulder circles; gradually explore a comfortable range without arching your back. Start with 6 circles each direction. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the shoulders. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Trying to make the largest possible circle
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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