Mobility, warm-up & recovery · Dynamic warm-up · Beginner · ~1 min

Shoulder circles & arm swings

Prepares the shoulder for overhead hitting by moving it through its range before loading it.

▶ How To Arm Circles | Nuffield Health — Nuffield Health (YouTube)

More videos: Best exercise for your Arms - Arm Circles - Female (Pro Gym Workout) · Shoulder Mobility Exercise Routine | Arm Swings & Shoulder Circles (Natural Mobility)

Starting position

Stand tall, arms by your sides.

How to do it

1. Small forward arm circles growing to big circles.
2. Repeat backward.
3. Finish with cross-body arm swings and overhead reaches.

Technique cues

• Start small
• Relaxed shoulders

Common mistakes

• Flinging the arms hard straight away

Easier

One arm at a time.

Harder

Add shadow overhead swings with the racket.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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