All exercisesWarm-ups·Shoulders 
Shoulder Rolls
Shoulders
Art style
Step 1 / 3
At a glance
- Equipment
- None — bodyweight
- Suggested reps
- 8–10 each direction
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Common mistakes
You make tiny fast shrug-circles that never take the shoulder blades through their full glide.
You let the head jut forward, which locks the upper back out of the motion.
You shortchange one direction — the backward rolls are usually the ones you need most.
What to focus on
Trace the biggest circle you can: all the way up, all the way back, all the way down.
Go slow enough to feel the shoulder blades slide across the ribs at each point of the circle.
