ClapMove · clapmove.com
Exercise handout — move better, feel better.
Shoulder Rolls
Roll your shoulders in circles to release tension. Perfect for desk workers.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
15 sec
Rest
2 seconds per roll
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Arms relaxed at your sides
- Look straight ahead
No image for this step. Follow the written instruction.
Step 1 of 5
Lift both shoulders up toward your ears
No image for this step. Follow the written instruction.
Step 2 of 5
Roll them backward
No image for this step. Follow the written instruction.
Step 3 of 5
Drop them down and relax
No image for this step. Follow the written instruction.
Step 4 of 5
Continue making smooth circles
No image for this step. Follow the written instruction.
Step 5 of 5
After 10 circles, reverse direction
Breathing
- Breathe in as shoulders go up
- Breathe out as they go down
Form Cues
- Make big circles
- Move slowly and smoothly
- Feel the tension release
- Keep your neck relaxed
Common Mistakes to Avoid
- Moving too fast
- Only going up and down
- Tensing your neck
- Shallow movements
Safety Information
Very safe. Great to do throughout the day at work.
Progressions
Hold the top position longer or add light shrugs
Regressions
Make smaller movements if needed
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.