Shoulder Rolls

About This Pose

Shoulder Rolls mobilize the shoulder joint and the muscles around the upper back in a movement pattern that doesn't appear in most people's daily movement at all. The shoulder joint is capable of a full circular motion, but most people only use it in forward-facing ranges: reaching forward, lifting in front of the body, typing. Sit or stand comfortably. Lift both shoulders up toward the ears on the inhale. Roll them back on the exhale, drawing the shoulder blades together. Then down, away from the ears. Then forward. Complete the circle. Do five to eight rolls in this direction, then reverse. The backward direction is more useful than forward for most people, because most people's shoulders are already rolled forward from their posture. Rolling backward repeatedly while the forward direction gets its share in daily movement creates a rebalancing effect over time. Move slowly enough that you can feel the shoulder blade moving across the back. Many people have stiff shoulder blades that don't move smoothly through a full roll. The sensation of catching or grinding is common and generally harmless; it's the joint working through a range it rarely visits. Notice whether one shoulder feels more restricted than the other. This is almost universal. The dominant arm shoulder typically has more range in some directions and less in others due to the specific demands placed on it. Shoulder Rolls are useful before any yoga practice, before overhead work, and after long periods of sitting. They take two minutes and reliably change how the upper back feels.

How to Practice

1. 1

   Sit or stand with the spine tall and arms relaxed at the sides.

2. 2

   On an inhale, lift both shoulders up toward the ears.

3. 3

   Roll them back, gently squeezing the shoulder blades together.

4. 4

   On an exhale, lower the shoulders down and let them release forward to complete the circle.

5. 5

   Perform 5 rolls in this direction, then reverse — forward, up, back, and down.

6. 6

   Let the movement be smooth and slow, breathing naturally throughout.

Benefits

• Relieves shoulder and upper-back tightness
• improves joint mobility