Smart Workout Diary

Shoulder Rolls

Shoulder rolls are a gentle mobility exercise that circles the shoulders forward or backward through a comfortable range of motion. They primarily involve the shoulders and upper trapezius and are commonly used to warm up the upper body or relieve stiffness from prolonged sitting.

Demonstration

Demonstration: Shoulder Rolls

Instructions

  1. Stand or sit tall with your feet supported and your arms relaxed by your sides.
  2. Gently lift both shoulders toward your ears.
  3. Roll them backward, down, and forward in a smooth circular motion.
  4. Continue for comfortable repetitions, then reverse the direction if desired.
Muscle Group
Shoulders
Other Muscle Groups
Traps
Type
Stretching
Mechanics
Compound
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your neck long and avoid forcefully shrugging toward your ears.
  2. Use slow, controlled circles rather than quick or jerky movements.
  3. Keep the movement within a pain-free range and reduce the circle size if needed.
Exercise library