Circling your arms in opposite directions

Drill independent shoulder rotation by circling one arm forwards while the other circles backwards, building the coordination you’ll later apply to poi patterns. Nick Woolsey uses the wall plane as a reference so each hand tracks a clean vertical circle without drifting behind you or cutting across the front.

You’ll refine posture, whole-body engagement, and relaxed shoulders by pairing the movement with a simple inhale-up/exhale-down pathway, keeping the hands stacked above the shoulders at the top and past the hips at the bottom. Use a wall or line for feedback, then switch directions to train symmetry and healthy range of motion.