Shoulder Circles
Rolling the shoulders forward, up, back and down with the arms relaxed. Moves the shoulder blades through their whole range and releases tension in the upper traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Rhomboids
- Serratus Anterior
- Side Delts
- Sets
- 1
- Reps
- 10 per direction
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing or sitting tall with arms hanging loosely by your sides.
Roll the shoulders forward so the upper back rounds slightly.
Lift them up toward the ears.
Draw them back, squeezing the shoulder blades together, then let them drop down.
Complete the reps, then reverse the direction.
Breathing: Inhale as the shoulders rise and exhale as they roll back and down.
Coaching tips
Arms stay loose
Make the circles as big as you can
Head still
Common mistakes
Moving the head with the shoulders
Tiny, rushed circles
Tensing the arms
Safety notes
Keep the movement slow and within a comfortable range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.