Step 1. Watch the small circles
Step 2. Circle gently with two palm positions
Stand tall on level ground with your feet comfortably apart. Raise both arms out to the sides, roughly at shoulder height. Leave space around you and keep your neck relaxed. Bring the fingertips gently back towards you as shown, without forcing the wrists.
With your palms facing down, make small, smooth circles with both arms. Keep the torso steady and the shoulders relaxed. Start with a circle size you can control easily.
Lower the arms for a brief rest, then raise them comfortably again and turn the palms up. Repeat the same small circles. Choose an easy direction and keep the movement smooth rather than making the circles larger.
| Movement | What to do |
|---|---|
| 1. Set up steadily | Stand tall with room around you. Hold the arms out to the sides at a comfortable height. |
| 2. Circle with palms down | Make nine small, controlled circles with both arms moving together. |
| 3. Rest and turn palms up | Lower the arms briefly, then complete nine more gentle circles with palms facing up. |
What to watch for
| What you notice | What to try |
|---|---|
| Shrugging the shoulders | Lower the arms slightly and make the circles smaller. |
| Swaying or arching the torso | Slow down and keep your standing position steady. |
| Forcing the wrist position | Ease the fingertips back only as far as feels comfortable. |
| Rushing through large circles | Return to a small, smooth movement you can repeat. |
Keep the movement comfortable. Rest whenever you need to, and stop if it causes pain.
Your focus: Shoulder mobility
Step 3. Complete your round
What to do
Complete 18 gentle arm circles: nine with palms down and nine with palms up. One complete circle with both arms moving together counts as one repetition and one tick. Do not count each arm separately.
Lower the arms for a short rest between the two sets. Keep the circles small and comfortable throughout.
| Score | When to award it |
|---|---|
| 1 point | You complete the shot, routine or movement described above. |
| 0 points | You do not complete the attempt. |
FAQs
How do I set up this drill?
Stand tall on level ground with your feet comfortably apart. Raise both arms out to the sides, roughly at shoulder height. Leave space around you and keep your neck relaxed. Bring the fingertips gently back towards you as shown, without forcing the wrists.
With your palms facing down, make small, smooth circles with both arms. Keep the torso steady and the shoulders relaxed. Start with a circle size you can control easily.
What should I focus on during practice?
Complete 18 gentle arm circles: nine with palms down and nine with palms up. One complete circle with both arms moving together counts as one repetition and one tick. Do not count each arm separately.
Lower the arms for a short rest between the two sets. Keep the circles small and comfortable throughout.
What should I keep in mind when practising?
I like a warm-up that gives you one clear movement to focus on. Keep these circles small, let the shoulders stay relaxed and give both palm positions a gentle try.
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