Weekend Challenge: Rotating Arm And Shoulder Toner - Save Our Bones

This weekend’s exercise is quite simple yet effective, and it can be done while sitting, standing, or kneeling. It targets your arms and shoulders, and it does not require any special equipment. Just make sure you have enough space to spread your arms!

Essentially, the Rotating Arm And Shoulder Toner consists of arm circles to improve posture and tone muscles. This simple exercise has so many benefits, which we’re going to explore next.


There are several specific benefits to the Rotating Arm And Shoulder Toner, such as relief from shoulder joint pain, improved posture, and more.

Shoulder Pain Relief

Sometimes, shoulder pain and discomfort are the result of slumped posture, lack of movement, or repetitive motions such as reaching for a computer mouse, steering a car, typing text messages, and so forth. These all-too-common scenarios can bring about tight, weak shoulder and arm muscles that feel painful or misaligned.

In these situations, movements like today’s exercise can help reset the shoulders by toning muscles that are overused or underused. Of course, if you have shoulder pain of unknown cause, please see your health practitioner for a diagnosis and to find out if exercises like this one will work for you.

Range Of Motion

In our modern environment, our arms rarely experience their full range of motion. Many people spend much of the day reaching forward in small spaces, such as sitting at a desk and typing on the computer. Reaching out to the side or back is simply not called for during the average work day.

This creates a state of imbalance, and practicing arm circles utilizes the neglected muscles to bring your shoulder blades back into alignment, flatten your upper back, and correct the other symptoms of poor posture and lack of movement.

Toning The Arm And Shoulder Muscles

Because no equipment is necessary, the Rotating Arm And Shoulder Toner simply uses the muscles themselves and the position of your body to tone, shape, and strengthen the muscles of the upper back, arms, and shoulders. Specifically, this exercise works the trapezius, which stretches across the tops of your shoulders and tapers down over your upper back, and the deltoids, the muscles that make up the rounded top of your shoulders.

Additionally, the circular arm motion works the muscles of the upper back, chest, and arms, improving muscle tone and bringing the entire area into alignment.

Bear in mind that exercise stimulates healthy bone turnover and encourages stronger, denser bones in response to the pressure of muscle on bone (Wolff’s Law). In this weekend’s exercise, the bones of the shoulder joint will be targeted: the scapulae (shoulder blades), clavicle (collar bone), and humerus (upper arm bone).


I like to perform this exercise while standing, but sitting on a chair, stool, or bench or kneeling on the floor works just as well. If you have a timer on your cell phone or in your kitchen, keep it handy as you’ll need it to time this exercise.

  1. Hold your arms straight out to your sides. They should be level with your shoulders, not angled up or down.
  2. Keeping your elbows straight, move your arms forward in moderate circles (think of drawing about a 12-inch circle with your fingertips). Don’t go too quickly; if you’re doing more than one circle per second, you’re going too fast.
  3. Do the forward circles for one minute.
  4. Lower your arms and rest for five to 10 seconds, and then repeat steps 1 and 2 except this time, move your arms backward to make the circles.
  5. Repeat at least five times in each direction, or as many times as you can.

Below are other Weekend Challenges to help complete your upper-body postural workout:

Savers know that a regular exercise plan is just as crucial as clinical nutrition for building strong bones that resist fracture. If you haven’t already, you can take exercising for your bones to the next level with the Save Our Bones Densercise™ Epidensity Training System.

The moves in Densercise™ target different areas of the body, including those that are most prone to fracture. Characterized by simplicity and convenience, Densercise™ can help you reach your bone density goals in just 15 minutes a day, three days a week.

I’d love to hear your thoughts on today’s exercise. If you like, please leave a comment below and share your thoughts with the community.

Have a great weekend!

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Comments on this article are closed.

  1. Eileen Tarr

    I tried to place an order for your program and was cut off. Since you have my credit card information I would like to cancel the request. To be on the safe side I will contact my credit card company and let them know there should be no authorized purchases from this organization. I don’t know what happened other than it gave me a message that my city and state were incorrect when in fact they were correct.
    Thank you,
    Eileen Tarr

  2. WendySue HAGINS

    Thanks Vivian, I love these weekend challenges and all the wonderful info you share. This upper back and shoulders exercise is exactly what I need.

  3. Sue Cook

    Quick question: it looks as if her arms are going up and down, not around in circles?

  4. margaret beer

    I would like to get these books and cook book etc but I am in UK and very adverse to putting my credit card details on the computer.

    Also I imagine you want the payment in dollars??

    Is there anyway of sending a cheque to you??

    Just wonder how I CAN GET THE Building Society to do a cheque in dollars???

    Prefer to have the books rather than a downloaded copy.

    Have Proffessor Jane Plants BOOK ON OSTERPOROSIS, very similiar ideas, but good to have specific exercises and a recepie book would help. just always seem so short of time. Thank you

    Margaret beer

    • Save Institute Customer Support

      Hi Margaret,

      Thanks for your interest! We’ll be glad to answer your questions – please check your inbox for an e-mail from Customer Support.

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