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Shoulder Circles

Mobilizing circular shoulder movement to release tension and improve shoulder joint mobility.

• ID: b9c4d287
• Discipline: stretching
• Level: Beginner
• Symmetry: Symmetric
• Equipment: None

Goal

Improve shoulder joint range of motion and reduce shoulder stiffness.

Step-by-step guide

1. Stand or sit upright.
2. Lift both shoulders toward the ears.
3. Roll both shoulders back, squeezing shoulder blades together.
4. Lower shoulders down.
5. Move shoulders forward to complete the circle.
6. Perform several repetitions in both directions.
7. Breathe calmly and evenly throughout.

Breathing cues

• Breathe calmly and evenly throughout.
• Inhale as shoulders rise, exhale as they lower.

Common mistakes

• Moving only the shoulders without engaging the shoulder blades.
• Moving the neck instead of isolating the shoulders.

Recommended volume

2 to 3 sets of 10 circles per direction.