Bodybuilders understand the need of stretching properly in order to get as much out of their training. Some workouts that are cornerstones of a bodybuilder’s practice, on the other hand, may cause a lot of problems. One such workout is arm circles. While arm circles may appear innocent and harmless, if performed incorrectly, they can cause severe damage to the shoulder. In this post, we’ll look at why builders should skip arm circles and suggest some safer alternatives.

Many individuals are unsure why arm circles are seen as a potentially dangerous stretching exercise. The truth is that there may be numerous truths concerning this stretch that you will not be aware of. What matters is that you understand why and that you put your knowledge to good use.

Importance Of Stretching

A large, hefty, and thick rock statue is reluctant to move. He is nothing else than a rock statue, all muscle, no brains, and stiff. What good are all those biceps if their flexion is restricted?

There’s no point in growing rigid muscle strength if your muscles aren’t flexible. Muscle flexibility is another criterion for determining fitness. Stretching is one approach to make muscles more flexible, though not all stretching exercises are helpful, and we’ll explain why arms circles are regarded as a risky stretching activity in this article.

Muscle Contraction Science

Muscles provide movement, and muscle tissue must be of sufficient length to allow for efficient locomotion. Something less or more than that renders a power ineffective at its job.

When you flex a stiff muscle, you are stretching the fibers, extending them, and positioning them at an ideal length for them to execute their role properly.

Types Of Stretching

  • Static Stretching

Static stretching is the most known and practical method of stretching. This sort of extension, as the name suggests, entails straining the tissues to their maximum and keeping them there.

Though there is no set rule for how lengthy a stretch should last, research suggests that holding a stretch for a minimum of 30 seconds can greatly improve the range of motion. Increasing the length of the stretch had no effect. Unless you’re a pro athlete or a health freak, a static workout is a good idea because the benefits are numerous and require little effort.

We’ve all heard the recommendation to stretch before an exercise since it’s a great method to get your muscles warmed up. Static exercises, despite what people think, are more helpful at reducing the risk of injury when done as a “cool-down” following strength work or any other strenuous activity.

  • Dynamic Stretching

Stretching that is active and movement-based is known as dynamic stretching. It, unlike static stretching, allows muscles to move through a complete range of movement and does not keep them in one position for long.

Another feature that distinguishes it from other types of outgrowth is that it is a sport-specific action that improves overall performance and reduces muscle stiffness. They’re so efficient because they simulate the exercise you’re about to do and warm up your muscles beforehand.

Furthermore, since dynamic stretching raises your pulse rate, the flow of blood to the concentric contraction as well – but not as significantly as dynamite would. Because of their sport-specific nature, you may be more creative with them; you can build your own dynamic stretching workout or improve on existing ones.

Dynamic stretching comes out on top when it refers to which style of stretching is better for the typical person. Dynamic stretching exercises include lunges, knees, side ambles, and leg swings, to name a few. Before you go nuts on dynamic stretching, remember that research says that the frequency of dynamic stretching must vary depending on the person’s degree of fitness; it should also not produce undue fatigue.

  • Ballistic Stretching

Ballistic stretching takes it one step further than dynamic stretching in straining a tissue to its limits. It extends the muscles beyond their natural range, and it does so in bouncy and rapid movements, increasing the risk significantly. This jerking motion can also trigger the stretch reflex, which leads the muscles to tense rather than ease. In the realm of stretching, ballistic stretching is akin to a ballistic missile.

The intensity of the workout may be able to endure a professional athlete, but it is way beyond the capability of the typical person. Athletes who participate in sports that require a lot of speed and flexibility can tremendously profit from ballistic stretching.

What Are Arm Circles?

The arm circle stretching is a dynamic stretch which you can practice pre or post-workout regimen, depending on your preference. Let’s start with an explanation of what arms circles are. The workout is straightforward: you raise your arms to the sides and then spin them in a circle. Thinking Why is this exercise regarded as hazardous?

Why Are Arm Circles Considered Dangerous?

Arm circles must be avoided by builders for numerous reasons.

  1. The first reason why arm circles are a harmful stretching practice is that they strain the internal rotators of the shoulder, rather than the external rotators, which builders require more flexibility. This can result in extremely tight shoulders and, in the long run, injuries such as tendinitis, bursitis, or glenoid instability.
  2. The second reason why arm circles are a risky stretching workout is that they can inflict irreparable harm to the shoulders, resulting in future ailments. This move exerts too much strain on your shoulder joints and may potentially dislodge your arms.

Arm Circle Alternatives

So, rather than arm circles, what are some other stretches you may do? There are a variety of solutions available, but why not concentrate on extending your exterior rotators instead of your internal ones? Three excellent instances are as follows:

  • Stretch your chest
  • From the elbow to the opposite shoulder
  • Stretching the wrists

These are all excellent stretches that will allow you to acquire the flexibility you require without jeopardizing your health. Try them out for yourself and notice how far better these are than usual arm circles!


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