Exercise guide
Elbow Circles
Elbow Circles are a simple shoulder-mobility drill performed with the fingertips resting near the shoulders. The elbows trace circles while the shoulders and traps guide the movement. The exercise may be performed seated or standing.
Training context
Why use Elbow Circles?
The drill moves the shoulders through several directions without requiring external resistance. It can fit into a warm-up or short movement break.
Circle size should follow the available shoulder range. Larger circles are not better when the torso or neck must move to complete them.
Technique overview
Keep the circles smooth and even
Place the hands lightly on the shoulders and lift the elbows to a comfortable height. Trace slow circles while keeping the chest and head still. Complete several repetitions before reversing direction if desired. Reduce the circle size if the shoulders shrug or feel pinched.
Treat this as an overview and use a range, pace, and setup you can control.