Shoulder Rolls
Shoulder Tension ReleaseShoulder MobilityUpper Back Mobility
Benefits
- Releases shoulder tension
- Improves shoulder mobility
- Reduces upper back stiffness
- Promotes circulation in shoulders
How to do Shoulder Rolls
- Sit in Seated Mountain Pose
- Arms relaxed at sides
- Feet flat on floor
- Lift shoulders up toward ears
- Roll shoulders back in circular motion
- Lower shoulders down
- Complete 10 backward circles
- Reverse direction: roll shoulders forward
- Complete 10 forward circles
- Keep movement smooth and controlled
Breathing
- Breathe naturally throughout
- Don't hold breath
- Exhale to release tension
Repetitions: 10 circles each direction.
Safety notes
Gently rolling the shoulders forward and backward in a circular motion to improve mobility
Modifications
Make it easier
- Reduce size of circles
- Perform fewer repetitions (5 each way)
- Roll one shoulder at a time
Common mistakes to avoid
- Moving too quickly
- Creating jerky movements
- Holding breath
- Forcing range beyond comfort