Shoulder Rolls

Difficulty

Beginner

Position

Standing

Type

Dynamic stretching

Sides

Both sides

Hold time

15–30 s per set in our routines

How to do the Shoulder Rolls

1. Sit or stand tall with shoulders relaxed.
2. Lift your shoulders up toward your ears, then roll them back and down in a circular motion.
3. Repeat for several reps, then reverse the direction.

Tips

• Keep the motion smooth and fluid to avoid neck strain.
• Relax your neck and look forward while you move.

Adjustments

• Make smaller circles or simply lift and lower the shoulders if that feels better.

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