A beginner stretching exercise done using just your bodyweight that mainly works the shoulders, with help from the traps. With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down. Reverse direction. You can do this exercise alternating shoulders or both at the same time.
Updated
Primary
Shoulders
Secondary
Traps
Equipment
None
Level
beginner
Shoulder Circles demonstration
Shoulder Circles, starting positionShoulder Circles, finishing position
How to Perform
1With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
2Reverse direction. You can do this exercise alternating shoulders or both at the same time.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
