Shoulder Rolls

Traps, ShouldersBodyweight

Fundamental drill to mobilize the shoulder girdle and release upper trap tension. Perfect for starting a warm-up or taking a desk break.

How to do it

1Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.

2Smoothly shrug your shoulders forward and up toward your ears.

3At the top, pull your shoulders back, gently squeezing your shoulder blades.

4Lower your shoulders down to finish a complete circle.

5Complete your reps, then reverse the direction.

Common mistakes

Bending your elbows and driving the movement with your arms instead of your shoulders.

Rushing repetitions without reaching the outer edges of the movement.

Jutting your head forward as your shoulders roll up.

Breathing

Inhale as you roll your shoulders up, exhale as you pull them back and down.

Make it harder or easier

To simplify, use a smaller range of motion and slow down the tempo.

To make it harder, pause at the top of the shrug for one second before rolling back.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.