Improve Shoulder Mobility with Shoulder Roll

Shoulder Roll

Rep Range

Time Based

Hints

Start in a standing position with your feet about hip-width apart, maintaining a neutral spine. Place your hands on your thighs in front of you, with your palms facing your thighs. Begin the movement by rolling your shoulders forward in a circular motion. Allow the movement to be led by the shoulders, and feel the scapula move along your back. Once the forward roll is complete, reverse the direction by rolling your shoulders backward in a similar circular motion. The movement should be smooth, gentle, and controlled throughout.

Common Mistakes

Avoid using excessive force or speed; the rolls should be deliberate and fluid. Ensure that the motion originates from the shoulders and not from the elbows or hands. Also, ensure that you're not arching your back or swaying side-to-side during the rolls.

Breathing

Inhale deeply as you begin the forward roll. Exhale slowly as you complete the circle and start the backward roll. Maintain this rhythmic breathing pattern, allowing each full breath to guide one complete cycle of forward and backward rolls.

Muscle Focus

Primary Focus Area

Shoulders