- Hold your arms out to your sides.
- Rotate your arms backwards in small circles.
- Hold your arms out to your sides.
- Rotate your arms forward in small circles.
- Stand with feet shoulder-width apart, hold a medicine ball.
- Circle the ball around your head, maintaining control.
- Complete the desired number of repetitions in both directions.
- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate one arm overhead and behind while keeping the other arm in front of you.
- Then rotate the other arm.
- Bring the original arm back to the starting position, then the other arm. Repeat.
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