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Exercise handout — move better, feel better.
Shoulder Circles
Simple shoulder circles to release tension in the upper back and neck area.
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
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
15 sec
Rest
2-3 seconds per circle
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Arms relaxed at sides
- Neck stays neutral
No image for this step. Follow the written instruction.
Step 1 of 5
Lift shoulders up toward ears
No image for this step. Follow the written instruction.
Step 2 of 5
Roll them forward and down
No image for this step. Follow the written instruction.
Step 3 of 5
Complete circular motion
No image for this step. Follow the written instruction.
Step 4 of 5
Do 5-10 circles forward
No image for this step. Follow the written instruction.
Step 5 of 5
Reverse direction for 5-10 circles
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Full circular motion
- Neck stays still
- Smooth movements
- Relax while moving
Common Mistakes to Avoid
- Moving neck with shoulders
- Circles too small
- Moving too fast
- Tensing up
Safety Information
Very safe exercise. Good for frequent breaks.
Progressions
Larger circles. Add arm extension.
Regressions
Smaller circles.
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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.