Do arm circles for 30 seconds each direction

Stretch your arms out and make small circles.

Why it helps

Arm circles warm up your shoulders in seconds. They are useful before any activity or after sitting.

How to do it

1. Extend your arms out to the sides.
2. Make small circles forward for 30 seconds.
3. Reverse direction for 30 seconds.

Make it easier

Do 15 seconds each way.

Make it harder

Make the circles bigger for the last 15 seconds.

Stop if your shoulders hurt.