Skip to main content
Arm Circles Featured Image

Arm Circles

Emblem for the Earth Method of Internal Martial Art Practice

How to Perform the Posture

Most people sit more than they should. The result is that the shoulders give up on their normal function and allow the large muscles along the back and hips to take over. You recognize this as a slouch. In mindfulness martial art practice, it means the root of the arms is not functioning. Without restoring that root, your hands are useless. This exercise works on strengthening the muscles of the upper back and reengaging the shoulder. Arm Circles help to strengthen and improve the shoulder range of motion.

Stand in Wuji Posture with your arms at your sides. Raise your arms with the palms facing the floor and pull your shoulder blades back. Circle your arms toward your thumb, forward in this case, but do not make the circles too large. Your hands should not travel below your ribs, or above your head.

Arm Circles Starting position.

Perform 50 to 100 repetitions in this direction. Try to keep the shoulder blades pulled back through the entire exercise. It helps to look into a mirror so you can see the range of motion of both arms.

After 50 to 100 repetitions forward, turn your hands over, so the palms are facing up, and perform 50 to 100 repetitions in the other direction.

Arm Circles reverse position.


Leave a Reply

More from the Earth Component

The River Steps Featured Image

The River Steps

The River Steps (a.k.a. Ladder Stepping) provide a method to study the transition of your weight between the insubstantial and substantial legs.
Finger Exercise featured image.

Finger Exercise

You use our hands all day, yet pay little attention to what they are doing. Studies that map parts of the human body to brain function draw pictures of the body that represent the relative size of each body part to brain function. These pictures show the hands huge compared to the rest of the bod…
Trinity Posture or San Ti Shi Right Style

Trinity Posture

San Ti Shi, or the Three Body Posture, combines the lessons of Wuji and Yin Yang Posture and integrates martial intent. In this posture, we divide the body into three sections that are further divided into three more sections. The primary division is the head, the hands, and the feet. We divide t…