Controlled mobility
Shoulder rolls
Shoulders and upper back
- Setup
- Chair or standing
- Focus
- Shoulders, Upper back
Step by step
- Lift the shoulders gently toward the ears, draw them backward, and settle them down.
- Continue in slow circles, then reverse direction if comfortable.
Move slowly. Mild tension is enough; stop if you feel pain.
Review source: NIH ergonomics exercises — Shoulder Shrug