Shoulder Rolls

This is an easy pose to do sitting down, but if you’ve been sitting long hours at your desk already, take the opportunity to get out of your chair and do it standing.

  1. Stand or sit with your feet together or slightly apart. Lift your chest as you straighten your back. Bend your elbows so your forearms are horizontal. Make your hands into loose fists with your palms facing each other.
  2. First, lift your shoulders up toward your ears. Now make small forward circles with your shoulders by gently rolling them forward, down, back, and up. Breathing normally, do 5 to 10 forward circles, gradually increasing their size.
  3. Come back to center, then change the direction of your shoulder rolls, making 5 to 10 backward circles.
  4. Lower your arms to your sidesand relax.


  • As you roll your shoulders forward, be aware of the stretch across your upper back.
  • As you roll your shoulders back, feel your chest lifting and expanding.


  • Whether sitting or standing, be sure to keep your chest lifted and your back straight throughout the exercise.


  • Helps prevent and relieve tension headaches
  • Helps release tight muscles in your neck, shoulders, and upper back
Scroll to Top