How To Perform Shoulder Rolls

If your shoulders are tight, shoulder rolls work wonders to increase flexibility, reduce stiffness and improve balance and posture. When performing this stretch, move slowly and smoothly. Exhale gently through pursed lips during the hardest part of the stretch.

Difficulty: Easy

Time Required: 3 to 5 minutes

Here's How:

  1. Begin by standing or sitting with your shoulders relaxed. Place your hands at your sides or on your hips or thighs (if sitting), whichever feels more comfortable. This is your starting position.
  1. Take a deep breath in.
  2. While exhaling, or breathing out, roll your shoulders backward. Continue repeating this motion during the entire exhalation.
  3. Relax your shoulders.
  4. Take another deep breath in.
  5. Exhale while slowly rolling your shoulders forward. Repeat the motion during the entire exhalation.
  6. Relax your shoulders.
  7. Repeat steps 2 through 7, three to five times.


  1. Do not do this exercise if you have a neck or back injury.
  2. Remember: If you have COPD, medical supervision is important when starting an exercise program.

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