Shoulder Roll

Standing shoulders movement. Stand with feet hip-width apart.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 5,010
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #28of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesShoulders

How to do it

Stand with feet hip-width apart
Place your hands on your shoulders, with the elbows pointing to the sides
Inhale as you lift the shoulders up towards the ears
Exhale as you roll them down with control

About Shoulder Roll

Shoulder Roll places the hands on the shoulders with the elbows pointing outward. The shoulders lift toward the ears and roll down under control. The hands act as a position cue rather than a weight to push against.

What to focus on

Keep the neck long as the shoulders return downward.
Let the roll remain smooth rather than jerking through the top.

Make the movement smaller

Make the roll smaller and lower the elbows if holding them out is uncomfortable.

A mistake to watch for

Moving the head forward with each roll. Keep the gaze steady and allow the shoulders to move independently.

Practice time and pacing

The app assigns 30 seconds to Shoulder Roll. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

You will find this movement in Gentle Morning Warm-Up, at step 2 of 12. It first appears on day 1 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.