What it is
A simple shoulder and upper-back mobility drill using slow circular motion.
Exercise Library
Shoulder Rolls
Track shoulder rolls by duration, direction, and tension rating.
Target area
Shoulders, upper back, neck awareness, and posture reset.
Why it matters
Shoulder rolls are easy warmup or desk-break movements that help users check tension.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Sit or stand tall with arms relaxed.
- 2Roll shoulders up, back, down, and around slowly.
- 3Repeat forward circles if comfortable.
- 4Keep the neck relaxed and breathing easy.
- 5Use small circles if range is limited.
Common mistakes
- Moving fast and shrugging hard.
- Holding the breath.
- Forcing circles through pinching.
App-friendly short summary
Track shoulder rolls by duration, direction, and tension rating.
Easier version
Use smaller circles or one shoulder at a time.
Harder version
Pair with light band pull-aparts or posture breathing.
Safety notes
- Keep motion gentle.
- Stop for neck pain, tingling, or shoulder pinching.
- Do not force the shoulders down or back.
Beginner terms explained
These definitions match the app form-guide popup language.
Range of motion
How far the shoulders move comfortably.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.