Arm circles

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This is a simple, yet effective, warmup exercise. [ID: arm_circles]

First time: Do 10-20 seconds in a clockwise direction; reverse and do counter-clockwise.

Go slow and breath.

For fun: Start with small circles that get progressively larger.

Progressions: More sets; do arm circles for longer (30 seconds). There's a Pilates variation as well (see video below).

If you extend your time, then this dynamic stretch becomes a good bodyweight exercise for stronger arms and shoulders.

Video: demo of an alternate Arm circles exercises, Pilates arm circles, www.youtube.com/watch?v=9pEYwmufn48

Image source: NASM, nasm.org