Supine Arm Circles
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Mid-Pole Hooks
Muscle Focus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Press into the springs to press the arms down to the mat.
Resist the springs as the arms reach up to the ceiling.
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major
Either resist the springs as the arms reach from the side to the midline or push into the springs when the arms open to a T.
Shoulder Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major, Coracobrachialis
Either press into the springs to press the arms to the sides of the body or resist the springs as the arms open to a T.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears the entire time.
Other Muscles at Play
Spinal stabilizers maintain trunk and lumbo-pelvic stabilization.
Scapular adductors (retraction) keep the shoulder blades flat on the mat and resist the shoulders from rounding forward.
Objectives
Promotes both mobility and stability in the shoulders through controlled, well-organized arm movement.
Strengthens the latissimus dorsi and abdominal muscles to create a powerful, integrated support system, to guide the movement with strength and clarity, avoiding unnecessary strain in the neck and upper shoulders.
Body is supported in a supine position, requiring the muscles and joints to work together from a stable, grounded base.
Lubricates the shoulder joint through smooth, continuous circular motion that encourages ease, glide, and healthy mobility.
Focus on breathing to synchronize the movement.