Bodyweight Training

Shoulder Rolls exercise

Shoulder rolls are a simple yet effective mobility exercise that helps warm up the shoulder joints, improve posture, and release tension in the neck and upper back. Often used as part of warm-ups or cooldowns, this movement enhances flexibility, range of motion, and circulation in the shoulder girdle with minimal effort or equipment.

Shoulder Rolls exercise demonstration

How to perform Shoulder Rolls

  1. Stand or sit upright with your arms relaxed at your sides and your spine tall.
  2. Slowly lift your shoulders up toward your ears in a smooth motion.
  3. Roll your shoulders backward in a circular motion, squeezing your shoulder blades together.
  4. Lower your shoulders back to the starting position to complete the circle.
  5. Repeat the backward rolls for the desired number of reps.
  6. Then reverse the direction by rolling your shoulders forward in the same controlled motion.
  7. Breathe steadily and keep the rest of your body relaxed throughout the exercise.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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