Shoulder exercise guide
Shoulder rolls
Circle the shoulders slowly. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Shoulder rolls demonstration
Suggested dose
5 slow repetitions
Target area
Shoulders
How to do Shoulder rolls
- 1Sit tall with your arms relaxed by your sides.
- 2Lift your shoulders slightly, then roll them back and down.
- 3Relax fully between slow circles.
Muscles and areas targeted
- • rotator cuff
- • deltoid
- • pectorals
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the shoulders. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Make a small backward circle.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the shoulders. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.