One move
Arm Circles
Mobility
Stability
Upper body
How to read ahead. Do to go one move at a time.
Extend arms out to the sides, make small forward circles for 15 seconds, then backward.
Option. Tiny circles count. Skip a direction if a shoulder complains. Light bells only when the empty-hand circles already feel quiet — never swing.
Stop if. The shoulder pinches or the neck takes over.
Show the steps Hide the steps
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1
Stand tall with arms extended straight out to the sides.
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2
Make small forward circles with your arms.
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3
Let the circles grow a little as the shoulders warm up.
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4
Reverse direction and make backward circles.
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5
Keep shoulders down and core braced.
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6
Breathe steadily.