Roll shoulders backwards

Purpose of the exercise

Mobility and activation exercise for the shoulders, shoulder blade muscles (trapesius, rhomboids) and upper back. Reduces tension and stiffness in shoulders and neck, improves shoulder mobility and posture. Also effective for activating shoulder blade retractors and breaking through prolonged static postures. Helps reduce tension due to stress or long sedentary work.

Supplies

• No equipment required
• Sufficient space to move your arms freely
• Can be performed sitting or standing

Starting position

1. Stand upright or sit upright on a chair
2. Feet hip-width apart (if standing) or flat on the floor (if sitting)
3. Let your arms hang relaxed beside your body
4. Keep your back straight and chest out
5. Look straight ahead

Implementation

1. Lift your shoulders up towards your ears (elevation)
2. Roll your shoulders back (retraction)
3. Lower your shoulders (depression)
4. Bring your shoulders forward back to starting position (protraction)
5. This forms one full circular movement backwards
6. Move through the circle in a controlled and fluid manner
7. Make large, full-circle movements
8. Repeat several times

Points of interest

• ✓ Make large, full-circle movements
• ✓ Move slowly and in a controlled manner
• ✓ Keep your elbows relaxed and extended
• ✓ Actively pull your shoulder blades together in backward phase
• ✓ Keep your neck relaxed
• ✓ Keep your torso stable and upright
• ✗ Avoid small, tight movements (make large circles)
• ✗ Do not bend forward or backward with your torso
• ✗ Do not tighten your shoulders excessively
• ✗ Don't forget to emphasise the backward phase (retraction)

When this exercise

This exercise is suitable as a warm-up for upper body workouts, as part of a mobility routine, or as exercise during long sedentary work. Ideal for office workers, gamers, students or anyone who sits at a computer a lot. Provides movement and variety for stiff shoulders and neck. Perfect as a short break during long work or study sessions. Suitable as part of cool-down after training or as a relaxation exercise in case of stress. For acute shoulder pain, frozen shoulder or recent shoulder surgery, have it assessed by a physiotherapist first. Stop when there is pain or discomfort.