Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, lift shoulders to ears. Roll shoulders back and down, completing a full circle forward. Exhale as shoulders lower. Reverse direction for backward circles. Perform 10-15 controlled circles in each direction.
Keep your arms relaxed throughout the exercise to focus on shoulder movement and prevent upper arm fatigue, ensuring the motion originates from the shoulder joint. Fully engage and move your scapula (shoulder blades) through their full range of motion to maximize the effectiveness of the exercise and improve shoulder mobility. Maintain an upright posture with a neutral spine and engaged core to prevent lower back strain and ensure proper shoulder mechanics. Breathe steadily and rhythmically, inhaling as you lift and exhaling as you lower, to maintain control and avoid breath-holding. Avoid swaying your torso during the circles, as this can compensate for a lack of shoulder mobility and potentially lead to lower back discomfort; focus on isolating the shoulder movement.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.