SeatedBeginner
Seated Shoulder Rolls
Shoulder Rolls Seated
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About This Pose
Seated Shoulder Rolls are a dynamic movement that releases tension and improves circulation in the shoulders and upper back. This accessible exercise mobilizes the shoulder joints through their full range of motion while releasing the muscles that commonly hold stress. The rhythmic rolling motion can be practiced anywhere and provides immediate relief from tension. Regular practice maintains healthy shoulder mobility and reduces upper body stiffness.
Step-by-Step Instructions
- 1
Sit tall with arms relaxed at sides
- 2
Lift shoulders up toward ears
- 3
Roll shoulders back and down
- 4
Continue in circular motion
- 5
Coordinate movement with breath
- 6
Repeat several times then reverse direction
Alignment Cues
- Roll shoulders in full circles
- Move slowly with awareness
- Keep spine tall throughout
- Coordinate movement with breath
Benefits
- Releases shoulder tension quickly
- Improves joint circulation
- Mobilizes shoulder joints fully
- Provides immediate relief
- Can be practiced anywhere
- Reduces upper body stiffness
Modifications
- Reduce range
Variations
- Single-direction rolls
Cautions & Contraindications
Cautions
- Move slowly
Avoid this pose if you have:
- Shoulder injuries
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
20 seconds
Tags
seatedshouldersmobility
Equipment
yoga mat
