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arm circle 



  • Stand with feet hip-width apart, slightly bent knees, toes pointing forward.
  • Inhale and circle the arms to the sides, up above the head, looking up at a 45 degree angle.
  • Gently clench the hands.
  • Bend the elbows and draw the arms down, without tension, to a guarded position.
  • Face forward.

Cautions and Modifications

Participants with shoulder or spinal rigidity or muscle tightness are advised to stretch as much as is comfortable. As a modification, allow the hips to rotate. Do not exaggerate the twist. Also see cautions and modifications for the Stand.

General and Boxing-specific Benefits

This counter-stretch for boxers opens the chest and mobilizes the shoulders to release tension and rigidity in the upper body. It also strengthens the back and mobilizes the spine. 

Anatomical Focus

Spine/Core: Rectus abdominis, psoas major, iliacus pectineus, hip flexors, hip extensors, trapezius, rhomboids major and minor, serratus anterior

Upper limbs: Serratus anterior, Supinator, Rotator cuff, biceps brachii (long head), middle deltoid, Posterior deltoids, teres minor, triceps

Lower limbs: Gluteus maximus, gluteus minimus, quadriceps


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