Warm-up · Beginner

Shoulder Rolls Warm-Up

Shoulder rolls are a simple, standing movement that circles your shoulders forward and backward to loosen the muscles and joints around your upper back and neck. They're a reliable way to ease stiffness before any upper-body activity or after long stretches of sitting. No equipment needed, and you can do them anywhere.

1. 01

   Stand or sit tall with your feet flat on the floor and your hands resting at your sides.

2. 02

   Let your arms hang loose — don't grip anything or hold tension in your hands.

3. 03

   Lift both shoulders straight up toward your ears, as if shrugging.

4. 04

   Roll them back slowly, squeezing your shoulder blades together for a moment at the top.

5. 05

   Let them drop down and forward to complete the circle, then repeat.

6. 06

   Keep your chin level — don't let your head jut forward as the shoulders move.

7. 07

   After completing your forward rolls, reverse the direction: lift, roll forward, and drop back.

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  Rushing through the motion — if you can't feel the stretch at the top and back of the roll, you're moving too fast.

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  Tensing your neck — if your neck feels strained, check that you're lifting the shoulders, not scrunching your neck upward.

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  Only moving one direction — skipping the reverse roll leaves the front of your shoulder under-warmed.

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  Holding your breath — if you notice you've gone quiet and stiff, exhale on the downward part of each roll.