Shoulder Rolls

Seated arms movement. Place your fingers on your shoulders then roll your shoulders up, back, and down in a circular motion.

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: 564
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #133of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 3/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: Chair

Focus zonesArms Neck Back

How to do it

Place your fingers on your shoulders then roll your shoulders up, back, and down in a circular motion.
Move in the same direction twice, then switch directions.
Feel tension release in your neck and upper back.

About Shoulder Rolls

Shoulder Rolls places the fingers on the shoulders and circles the shoulders up, back, and down. Make two controlled rolls, then change direction. Let the shoulders settle after each circle instead of keeping them lifted between repetitions.

What to focus on

Let the shoulders settle down after each roll.
Keep the head comfortably centered while the shoulders move.

Make the movement smaller

Use smaller circles and keep the elbows lower if holding the arms up is tiring.

A mistake to watch for

Pushing the head forward with the roll. Reset to a comfortable neck position and shrink the circle.

Practice time and pacing

The app assigns 30 seconds to Shoulder Rolls. 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.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 3 of 16. It first appears on day 22 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.