Vireo Health Apps
Stretch guide · Neck and shoulders

Shoulder rolls: how to do them

The simplest way to ease stiff shoulders after a long spell at a desk or on your phone. You can do them standing or sitting, anywhere, in about 30 seconds.

  • 30 seconds, 5–10 slow rolls
  • Beginner
  • Shoulders and upper back
  • Standing or sitting

How to do them

  1. Stand or sit tall. Let your arms hang loosely by your sides, keep your neck long and look straight ahead.
  2. Lift. Breathe in and draw both shoulders up towards your ears.
  3. Roll back. Take your shoulders back, gently drawing your shoulder blades towards each other.
  4. Drop and release. Breathe out and let your shoulders sink down, away from your ears, then bring them forward to start the next circle.
  5. Repeat, then reverse. Do 5 to 10 slow circles backwards, then a few forwards if you like.
Shoulder Rolls in Stretch 3D, the first stretch of the free Wake Up routine.

What it works

Shoulder rolls move your shoulder blades through their full circle: up, back, down and forward. That gently works the muscles across the top of your shoulders and between your shoulder blades, which tend to tighten when you sit still with your arms in front of you.

It's a loosening movement rather than a deep stretch, so it's a good way to start a routine or to take a quick break. The back-and-down part of each circle is the opposite of a hunched desk posture, so take your time over it.

Main muscles
Upper trapeziusRhomboidsLevator scapulae
Where you feel it
Tops of the shoulders and between the shoulder blades

How often to do them

As often as you like. They're gentle enough to do several times a day, and they take less than a minute. If you work at a desk, a few rolls every hour or so helps stop stiffness building up.

They're also a good warm-up before other neck and shoulder stretches, which is why they open the Wake Up routine.

  • Any timeSeveral times a day is fine
  • 5–10 rollsSlow, full circles
  • Desk breaksEvery hour or so
In the app
Wake Up routine, under 4 minutes, free

Common mistakes

Rushing

Quick little shrugs don't do much. Make each circle slow and as big as feels comfortable.

Moving your head

Keep your head still and your chin level. Only the shoulders move.

Skipping the back

Lifting is easy; the back-and-down part is what counts. Don't let the shoulders fall straight down from the top.

Slumping

Rolling your shoulders while hunched forward limits the movement. Sit or stand tall first.

Make it easier or harder

Easier

  • Do them sitting, with your back against the chair.
  • Roll one shoulder at a time.
  • Make the circles smaller if bigger ones feel uncomfortable.

Harder

  • Pause at the back of each circle and gently squeeze your shoulder blades.
  • Rest your fingertips on your shoulders and draw big circles with your elbows.
  • Follow with the Neck & Shoulders Relief routine, also free in the app.

Look after yourselfThis guide is for general fitness and flexibility, not medical advice. Keep the movement comfortable, and stop if you feel pain or a painful catch in the shoulder. If you have a shoulder or neck injury, check with a health professional first.