Shoulder Rolls Exercise | Mobility and Posture for Older Adults
The shoulder rolls exercise is a gentle mobility movement that helps loosen the shoulders, neck, and upper back.
It improves posture, reduces stiffness, and relieves tension from sitting or standing for long periods.
Shoulder rolls are especially beneficial to maintain flexibility, relax tight muscles, and prepare the shoulders for other strengthening exercises.
How to Do Shoulder Rolls Safely
INSTRUCTIONS:
Sit or stand tall with feet flat on the floor and arms relaxed by your sides.
Slowly lift your shoulders upward toward your ears.
Roll your shoulders back, then down, making a smooth circular motion.
Repeat several times, then change direction, rolling forward.
TIPS:
Keep movements slow and controlled, not jerky.
Focus on opening the chest and moving through your full comfortable range.
Breathe normally throughout, relaxing the neck and shoulders.
MUSCLES WORKED:
Shoulders (deltoids)
Upper back (trapezius, rhomboids)
Neck and chest muscles (gently mobilised)
BENEFITS:
Relieves tension and stiffness in the shoulders and neck.
Improves posture by opening up the chest and drawing shoulders back.
Enhances circulation and mobility in the shoulder joint.
Great warm-up or cool-down exercise.
BEGINNER VERSION:
Make smaller, gentler circles if you have limited mobility.
Perform one shoulder at a time if moving both together feels difficult.
PROGRESSION OF EXERCISE:
Increase the size of the circles as mobility improves.
Perform with arms extended slightly out to the side for a bigger range.
Combine with gentle neck stretches or arm swings for added mobility.