Shoulders · Upper back

Shoulder rolls

Mobility · Seated or standing

How to do it

Slow shoulder circles, mostly backward: lift, roll back, drop. Add a few forward at the end. Keep the neck easy.

Dose

8 reps

What you should feel

Your shoulders travelling through their full circle

Common mistake

Rushing or crunching the neck.

Make it easier

Make the circles smaller and slower.

Avoid this movement if

The shoulder catches or clicks painfully.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.