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
Exercises to pair with this one
Shoulder Rolls sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.