How to do Shoulder Rolls
SeatedFlowing movementBoth sidesBeginner
Shoulder Rolls is a seated flowing stretch for your neck, upper back and shoulders. Do it on one side, then switch.
Step by step
- 1Sit or stand with a straight back and relaxed shoulders.
- 2Lift your shoulders toward your ears.
- 3Roll them back and down in a circular motion.
- 4Reverse direction halfway through.
- 5Maintain a relaxed posture throughout.
What you should feel
Let each circle be slow and soft.
Form tips
- Create a smooth motion to avoid neck strain. Keep your neck relaxed and gaze forward.
- Feel your shoulder blades glide together and apart.
- Breathe out… and let your shoulders drop a little lower.
Make it easier
If your shoulders are sore, keep the circles small and gentle.
Coming out of it
Let the circles fade… and rest your shoulders down… heavy and still.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Shoulder Rolls with a coach
In BendEase, a voice coach talks you into Shoulder Rolls, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your neck and upper back.
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