Shoulder rolls: how to do it
In short
Slow circles with your shoulders. Works: shoulders and upper back.
How to do it
- Sit tall on a sturdy chair, feet flat, arms hanging loose. Or stand tall with a wall, counter or chair back within reach.
- Breathe in and lift your shoulders gently toward your ears.
- Roll them back and down in a slow circle as you breathe out.
- Do 5 slow rolls backward, then 5 slow rolls forward.
- Let your arms hang heavy the whole time.
As you go
- Think of drawing big, smooth circles with your shoulder tips.
- Breathe out as your shoulders sink down. Keep breathing.
- Keep your chin level and your jaw soft.
What it works
- Works
- shoulders and upper back
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Make the circles smaller, or lift and drop the shoulders without rolling.
Harder
Slow each roll to 6 counts, or add 3 more rolls each way.
In a chair
This move is seated as standard. Sit away from the chair back so your shoulders can move freely.
Take care
- Sensitive shoulders: keep the circles small and stay in the range that feels easy.
- Sensitive neck: keep your head still and looking straight ahead.
Where it is in the plans
In our chair plan: 23 of 28 days, first on day 1, Sit tall.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 3 of 28 days: 7, 14 and 21 | Day 7, week 1: Rest and stretch | 45 s |
| Walking plan, round 2 | 2 of 28 days: 7 and 21 | Day 7, week 1: Rest and stretch | 55 s |
| Chair plan | 23 of 28 days: 1 to 4, 7 to 8, 10 to 11 and 14 to 28 | Day 1, week 1: Sit tall | 1 min 30 s |
| Chair plan, round 2 | 13 of 28 days: 1 to 3, 6, 8, 13 to 14, 16, 21, 23 and 26 to 28 | Day 1, week 1: Round 2 begins | 40 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 30 s | 2 rolls back, 2 forward. |
| 2 | 8 | 1 min 30 s | 2 rolls back, 2 forward. |
| 3 | 15 | 1 min | Let your arms go heavy after the effort. |
| 4 | 22 | 45 s | Easy circles. |
In the plan, this move plays as a looping video with a spoken cue.
Shoulder rolls: day 1 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan