Shoulder Circles

What it does

Moving the shoulder girdle through its full range increases blood flow, loosens tight muscles and reminds the body to leave the hunched position.

You will often see it in our programmes for cervical spondylosis and fibromyalgia syndrome, and it features in our neck pain physiotherapy programmes.

How to do it

1. Sit or stand tall with arms relaxed.
2. Lift both shoulders up towards your ears, roll them back, down and forward in a smooth circle.
3. Make the circle as large as is comfortable, especially the backward part.
4. After 10 circles backwards, do 5 forwards.
5. For a larger version, place your fingertips on your shoulders and draw circles with your elbows.

How much

10 backward and 5 forward circles, every hour or two during desk work.

Common mistakes

• Rushing through small, tense circles.
• Holding your breath.

Stop and check with us if

• Circles produce grinding with pain or catching in the shoulder joint.

Frequently asked questions