Shoulder Rolls

Exercise Library / Shoulder Rolls

Shoulder Rolls

Shoulder rolls loosen the muscles around your neck and upper back.

Mobility & Flexibility

What this exercise does

Shoulder rolls loosen the muscles around your neck and upper back. They are a quick way to ease tension from sitting.

At a glance

Type: Mobility & Flexibility
Body part: Shoulders, Back
Muscles worked: Shoulders, Upper Back
Experience: Beginner
Equipment: No Equipment
Good for: Joint-Friendly / Low-Impact

How to do it

Sit or stand tall with your arms relaxed.
Lift your shoulders toward your ears.
Roll them back and down in a big circle.
Do 8 rolls, then reverse.
Breathe normally.

Common mistakes

Making small, quick circles.
Holding your breath.
Tensing your jaw.

Make it easier or harder

Make it easier

Make small, slow circles.

Make it harder

Make bigger circles and hold the shoulder-back position for a breath.

Keep it safe

Move gently. This is a loosening exercise, not a stretch.