Seated · Mobility · 45 seconds

Shoulder rolls

Also called shoulder circles, seated shoulder rolls or shoulder circling.

How to do a shoulder rolls

1. Sit tall with your arms resting loosely by your sides or in your lap.
2. Lift both shoulders up towards your ears, then roll them back and down.
3. Do five slow circles this way, then five the other way.
4. Keep the circles small and slow, and stop if a shoulder catches or pinches.

In Vaskuna the voice says: “Roll both shoulders up, back and down. Five one way, then five the other.”

Go gently

Small, slow circles. Stop if your shoulder catches or pinches.

Breathe in as your shoulders lift and out as they roll down.

Make it easier

Roll one shoulder at a time, with very small circles.

Make it a little harder

Make the circles a little slower and a little larger, staying well clear of any catch or pinch.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 45 seconds. It is part of four routines: Morning mobility, Breathe and unwind, Gentle start, Desk break.

Questions

Should shoulder rolls go forwards or backwards?

Do both. In Vaskuna you roll up, back and down five times, then reverse the direction for five more. Keep each circle slow and even.

Can I do shoulder rolls standing up?

Yes, the movement is the same standing or sitting. Vaskuna teaches it seated so you can relax and focus on the circles. If you stand, keep your arms loose by your sides.

More mobility movements

• Ankle pumps
• Seated march
• Slow neck turns
• Calf stretch
• Gentle seated twist
• Seated side bend
• Chest opener
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.