Shoulder Rolls

Shoulder Rolls are a simple but effective exercise that helps improve flexibility , release tension and improve posture . The exercise focuses on the shoulders and upper back, and is ideal as part of a warm-up or as a relaxation after exercise. Shoulder Rolls can be performed anywhere and help increase blood circulation in the upper back and neck.

Correct technique

Follow these steps to perform Shoulder Rolls correctly:

  1. Stand or sit with your back straight and your feet hip-width apart. Let the arms hang relaxed by the sides.
  2. *Inhale* and pull your shoulders up towards your ears while slightly tensing your shoulders and neck.
  3. Slowly roll your shoulders back and down as you *exhale*. Continue to make circular motions with the shoulders moving up, back and down.
  4. After several repetitions, change direction and roll the shoulders forward.

Perform the exercise for 8-10 repetitions in each direction, focusing on slow, controlled movements.

Common errors

To get the most out of Shoulder Rolls and avoid tension, you should avoid these typical mistakes:

  • For fast movements : Perform the exercise slowly and controlled for a deeper stretch and increased flexibility.
  • Limited range of motion : Make sure to complete the full circle with the shoulders – pull them all the way up towards the ears, roll back and lower them all the way down.
  • Neck overextension : Keep the neck relaxed and neutral and avoid overextending it by looking up or down.

Modifications and Variations

Here are some adaptations and variations for Shoulder Rolls:

  • Beginner Modification: Perform the exercise in a seated position for more support if you need stability.
  • Advanced Variation: Hold a light weight in each hand to increase resistance and create a deeper stretch in the shoulders.

Repetitions and sets

For all levels, 2-3 sets of 8-10 repetitions in each direction are recommended. Focus on keeping a steady rhythm and avoiding rapid movements.

Breathing tips

Inhale deeply as you raise your shoulders and exhale slowly as you lower them. Rhythmic and relaxed breathing helps to release tension and maintain a calm movement.

Visual angles and tips

Observing Shoulder Rolls from different angles can help you get the right technique:

  • Side Angle: Make sure the shoulders make a complete circle and you don't skip any part of the movement.
  • Front angle: Keep the body upright and avoid letting the neck and head move with the shoulders.

Demonstration video

Watch this video to learn proper technique for Shoulder Rolls:

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