Arm rotations are simple exercises that improve shoulder mobility and strength. They target the deltoids and rotator cuff muscles. Several variations exist, depending on your goals and fitness level.
Types of Arm Rotations
There are two primary types of arm rotations:
- Internal Rotation: This involves rotating your arm inward, towards your body. Imagine bringing your hand towards your stomach while keeping your elbow at your side. This is demonstrated in some exercises targeting the subscapularis muscle, as mentioned in the reference on rotator cuff tendinitis and tears.
- External Rotation: This involves rotating your arm outward, away from your body. Picture bringing your hand away from your body as if you were reaching for something behind you, while maintaining your elbow at your side. This movement is facilitated by the infraspinatus and teres minor, as described in the same reference.
How to Perform Arm Circles (Shoulder Rotation)
As shown in the YouTube video, "How to Do: ARM CIRCLES," you can perform arm circles as a form of arm rotation:
- Starting Position: Stand with your arms extended to your sides at shoulder height.
- Movement: Move your arms in large, circular motions. Perform both clockwise and counterclockwise rotations. You can adjust the speed and size of the circles to increase the intensity. This exercise specifically works your deltoids, as noted in the video description.
Additional Considerations from References
- Warm-up: Arm rotations are excellent warm-up exercises for your upper body, as indicated in the blog post "Arm Rotations Exercise."
- Range of Motion: Begin with smaller circles and gradually increase the range of motion as your shoulder becomes more flexible.
- Post-Surgery: After shoulder surgery, your surgeon may restrict the degree of external rotation. Always follow your doctor's instructions. This is mentioned in the AAOS shoulder surgery exercise guide.
- Pain: If you experience pain, stop immediately. Consult a healthcare professional to rule out any injuries. This is implicit in multiple sources discussing shoulder pain and rehabilitation.
Remember, proper form is crucial to avoid injury. Start slowly and gradually increase the intensity and duration of your arm rotations.
