Shoulder rolls

Neck · Seated · about 35 seconds · Updated 23 October 2026

Shoulder rolls lift the shoulders toward the ears, roll them back, and let them drop, in slow, continuous circles. They loosen the tops of the shoulders, and you can do them seated or standing for about 30 seconds.

How to do the shoulder rolls

1. Sit tall with your arms relaxed.
2. Lift your shoulders toward your ears, roll them back, then let them drop.
3. Keep making slow circles.

What it works

• Tops of the shoulders

How long and how often

In a movement break it's about 30 seconds of steady movement, about 35 seconds in total, and it can come up in the “Neck & shoulders” and “Discreet” classes. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.

Tips

• Up, back and down
• Slow, smooth circles
• Breathe out as they drop

Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.