Arm Circles: A Quick Warm-Up for Your Shoulders
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | arm circles, arm circles exercise |
| Works | shoulders, chest, upper back |
| Type | Mobility |
| Position | Seated or standing |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Perform a few times throughout the day, especially during breaks from typing. |
| Equipment | None |
| Office visibility | Medium |
Arm circles are a mobility exercise where you extend your arms out to your sides and rotate them in circles. This movement targets the shoulders, chest, and upper back without needing any equipment.
Office workers often use this exercise to take a quick break from typing or prolonged sitting. It’s a simple way to introduce movement into the shoulder joints during the workday.
What the arm circles works
Arm circles primarily work the muscles in and around your shoulders. The movement also engages your upper back and chest. It is designed to encourage mobility in the shoulder joint.
How to do it
Starting position: Sit or stand tall with your feet flat on the floor, back straight, and arms extended out to your sides at shoulder height, parallel to the floor.
- Slowly begin to make small, controlled circles with your arms in a forward direction.
- Gradually increase the size of the circles as feels comfortable.
- After completing the repetitions, reverse the direction and repeat.
What you should feel
You should feel a gentle sense of movement and muscle activation in your shoulders. The exercise should not cause any sharp pain. If you feel pinching or stabbing sensations, stop the movement.
Common mistakes
- Moving too quickly or using jerky motions.
- Shrugging your shoulders up toward your ears.
- Arching your back or leaning forward.
- Holding your breath.
Make it easier or harder
- Easier: Make smaller circles.
- Easier: Perform the movement more slowly.
- Easier: Bend your elbows slightly.
- Harder: Make larger, slower, more controlled circles.
Fitting it into a desk day
Arm circles are a quick way to move your shoulders after prolonged sitting. Since they have medium visibility, they are best done during a short break from your computer or on a call where you are not on video. The entire exercise can be completed in about a minute.
Quick questions
How many arm circles should I do?
Aim for about five to ten circles in each direction. You can perform one set a few times throughout the day, especially during breaks from typing.
Can I do arm circles sitting down?
Yes, this exercise can be performed while seated or standing. If seated, sit tall with your feet flat on the floor and your back straight.
What if arm circles feel too intense?
To make the movement easier, you can make smaller circles or perform them more slowly. Bending your elbows slightly can also reduce the intensity.
When to see a doctor or physio
It is best to stop this exercise and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or sharp pains, or sensations that do not feel right.
- Sharp, stabbing, or pinching pain in your shoulder.
- Painful clicking or popping sounds.
- Numbness or tingling that radiates down your arm.
Skip it or ask first if:
- You have a recent shoulder injury or have had recent shoulder surgery.
- You have any condition that causes shoulder pain or instability.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.