Rolling your arms above your head


Step 1: Sit in an upright position with a neutral spineIMG_3501

Step 2: Hip bones are grounded firmly to the floor

Step 3: Hook the fingers of both your hands in front of your chest

Step 4: Pull your elbows away from each other; you should feel complete engagement of your shoulder region now

Step 5: Maintain the stretch and the resistance; roll your arms clock wise five times round over your head to the back and again to the front

Step 6: Change the hook of your fingers (if right arm was in front, let your left arm come in front now)

Step 7: Roll your arms anti clockwise five times and relax


  • Let the movement be slow and steady
  • The movement is circular in nature hence make sure to get into full circular movement especially when the arms are at the back
  • Ensure that the head is constantly aligned with your neck (ear lobes are above your shoulders) and does not move forward especially when you move your arms to the back


  • Releases spasm and tensions from the upper part of your body by stretching the sides, armpits, triceps, and chest, thereby, increasing the range of motion in the shoulder joints
  • Arm rotation is recommended for frozen shoulders. It helps release the tightness around shoulders by increasing blood flow in that area
  • People suffering from Cervical Spondylosis feel immediate relief with few rounds of this movement
  • Wide movements of arms give good massage to the chest region thereby improving the lung capacity
  • The movement strengthens the neck muscles