Why Are Arm Circles Considered a Dangerous Stretching Exercise?
Arm circles is actually a dangerous stretching exercise. Only when we carry out arm circles correctly can we exercise. Otherwise, arm rotation will actually cause great damage to the shoulder joint. In this article, we will explore why we should avoid arm rotation and provide some safer options.
What Are Arm Circles?
Arm circles are done by standing up straight and extending your arms. Then, without rotating the palm and wrist, move the arm in circles. This is a dynamic stretching exercise, which you can do before or after the exercise, depending on the situation. Please note that arm circles are relatively safe for people without any pathological diseases if they are operated correctly at the right time.
Arm circles are a common part of many fitness activities, but they need to be carried out according to personal needs. For example, arm circles may be beneficial to one person, but may reduce the performance of another person. But is it possible to know the effect of arm rotation before causing injury? It is possible to determine our body’s response to exercise through DNA diet and healthy weight tests.
Potential Danger of Arm Circles
There are several reasons why we should be extra careful when rotating our arms. The first reason why arm circles are a dangerous stretching exercise is that they stretch the internal rotators of the shoulders, while the external rotators require more flexibility from bodybuilders. In the long run, this may lead to high tension in the shoulder, and may even lead to injury, such as impact, bursitis, or glenohumeral instability.
Arm circles are dangerous stretching exercises. The second reason is that they can cause unforgivable damage to the shoulder joint, resulting in injuries along the way. If you don’t do it correctly, this action will put too much pressure on your shoulder, and may even dislocate your arm!
How to Carry Out Arm Circles Correctly?
Arm circles belongs to the category of dynamic stretching. Research shows that dynamic stretching is the most beneficial form of stretching. Many athletes, especially swimmers, will join arm circles when warming up. You don’t need to repeat it many times, just listen to the sound when your body starts to burn, which will be a reminder for you to stop. This exercise is mainly aimed at your shoulder muscle, deltoid. It also allows blood to flow through the arm muscles, especially the biceps and triceps.
Doing arm circles correctly or incorrectly will do more harm than good to ordinary people. It will damage the rotator cuff (shoulder) muscles. There are many variations in the standard arm ring, and the risk of injury varies from one arm ring to another. In this case, each hand should carry a heavy object to rotate the arm, which is more dangerous, because it will make the shoulder muscles bear more gravity.
Lateral elevation, or lat raise, is an upper body movement, mainly aimed at your deltoid muscle. Lateral lifting can strengthen the same deltoid muscle, which is prone to injury around the arm. The strengthened deltoid ensures the integrity of the shoulder joint and prevents injury.
Side lifting is very simple and can be carried out with dumbbells or side lifting machines. The use of cable pulleys is also quite common and effective. You can stand on your feet and separate your hips. We can choose a dumbbell for each hand. The weight of dumbbells depends on your physical fitness level. Then we can slowly raise our arms to the side until they are flush with our shoulders. Now, we can put down our arms and return to the initial position, perpendicular to the floor. You can adjust the number of repetitions and settings according to your physical level. Usually, three groups of 10 times is enough, unless you plan to challenge Hercules.
What Kind of Exercises Can Replace Arm Circles?
So, what alternative stretching exercises can you do to replace arm circles? There are several options, but why not choose those that focus on stretching the outer revolution rather than the inner revolution. Here are three good examples:
- Chest extension
- Elbow to shoulder
- Wrist stretch stretch
These are good stretching exercises that can help you get the flexibility you need without endangering your safety. Embracing your arms seems like a naive stretch. However, if not handled properly, they may actually cause great damage to the shoulder joint. In this article, we will explore why bodybuilders should avoid arm rotation and provide some safer options.
The Importance of Stretching
If your muscles are not flexible, there is no point in adding stiff muscles. Muscle flexibility is also the standard for checking physical condition. Stretching is a way to make muscles flexible, but not all stretching exercises are beneficial. Remember one morning when you felt your neck pulled? Or a hamstring injury makes walking painful. If stretching is part of your life, you won’t experience all the pain and discomfort.
Stretching is the easiest way to improve muscle health. Some factors that determine muscle health are their range of motion, flexibility, adaptability and tension. Stretching can relax tight muscles and soft tissues, such as ligaments and tendons, thereby increasing the range of motion.
Stretching keeps the muscle fibers at their optimum length so that the muscles can adapt accordingly.
Active use of muscles in stretching exercises can increase the blood supply of specific muscles, so as to provide necessary nutrition for their growth and development. This is also one of the reasons why stretching after exercise is beneficial to the body.
In addition to these general benefits of stretching, it is also the Savior of athletes. For athletes or sports enthusiasts, a wide range of sports is the key to achieve good results.
The flexibility of muscles, joints and other related structures directly affects the range of motion, and as we have determined, stretching can help you achieve this.
The most terrible nightmare of athletes is muscle injury. If it is serious enough, it may affect their progress and career. Stretching can reduce the chance of muscle injury, but not all stretching exercises are worth it.
Stretching is a diversified theme, and many different types of stretching are common on the sports field. Here, I will introduce the basic ideas of three main extension types.
- Static stretching
The most common and direct type of extrusion is static extrusion. As the name suggests, this stretching involves stretching the muscle to the limit and keeping it in that position. Although there is no rule of thumb for the duration of stretching, studies have shown that stretching for at least 30 seconds can significantly increase flexibility and range of motion. Extending the stretch time has little effect. Unless you are a professional athlete or fitness enthusiast, static exercise is reasonable for you, because it can bring countless benefits without effort. We have all heard the suggestion that we should always stretch before exercise, because it is a good way to exercise muscles. Contrary to this general view, static exercise is more effective in reducing the chance of injury when used as a “cooling” after strength training or any other rigorous activity.
- Dynamic stretching
Dynamic stretching is active stretching based on motion. Unlike static stretching, muscles in dynamic stretching will move in a full range and will not stay in one place for a long time. Another difference from other stretching forms is that they are movement specific exercises that help improve overall performance and reduce muscle stiffness. They are so effective because they imitate your upcoming activities and prepare your muscles in advance.
- Ballistic stretch
Dynamic stretching stretches muscles to the limit, while ballistic stretching goes further. It will stretch the muscle beyond the normal range, and it will also stretch the muscle in jumping and rapid exercise, resulting in a significant increase in risk. This twitching movement also triggers something called a stretch reflex, which tightens rather than relaxes muscles. Ballistic stretching is like stretching ballistic missiles in the world.
Although professional athletes may be able to bear the intensity of sports, it is beyond the ability of ordinary people. For sports that require a lot of running and flexibility, athletes can benefit from ballistic stretching.
In football, football, basketball and other sports, ballistic stretching can increase the range of motion of athletes and ultimately improve performance. There are few examples of such sports.
However, if you are an ordinary person trying to keep fit and flexible. Static or dynamic stretching is a better choice for you.
They are more vulnerable and the risk of muscle injury is greatly reduced. At the same time, it is wise to leave ballistic stretching to professionals.Tags: Arm Circles, Stretching Exercise