1 - Stand tall with your feet shoulder-width apart and your arms extended straight out to your sides at shoulder height, parallel to the floor.
2 - Begin making small circular motions with both arms simultaneously, rotating them forward in a controlled manner.
3 - Gradually increase the size of the circles over several repetitions until you reach the maximum range of motion comfortable for your shoulders.
4 - Complete the desired number of repetitions or duration in the forward direction, then reverse the motion and perform the same number of circles in the backward direction.
5 - Keep your core engaged, back straight, and avoid shrugging your shoulders throughout the movement.
6 - Control the movement at all times, focusing on smooth, fluid circles rather than jerky motions.
