Shoulder Circles

Shoulder Circles is a great exercise to help promote shoulder mobility and relaxation. This exercise involves gently rolling your shoulders in a circle, starting from the forward position, up, back, and down. You can either do one shoulder at a time, or both at the same time. This exercise is a great way to help improve posture and reduce tension in the shoulder area. It can even help to reduce neck pain and increase range of motion.

1. Begin by standing or sitting in a comfortable position with your shoulders relaxed and your arms resting loosely at your sides. If you are seated, you can place your arms in your lap.
2. Gently start by rolling your shoulders forward, bringing them up towards your ears, then rolling them back, and finally bringing them back down to their relaxed position. Repeat this motion in a smooth and controlled manner.
3. Next, reverse the direction of the shoulder rolls. Start by rolling your shoulders backwards, bringing them down towards your hips, then rolling them forward, and finally bringing them back up to their relaxed position. Again, repeat this motion in a smooth and controlled manner.
4. You can choose to alternate the shoulder rolls, starting with one shoulder and then the other, or you can do both shoulders at the same time. Choose the option that feels most comfortable for you.

• Warm up before starting the exercise to prevent muscle strain or injury.
• Start with your 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 in a circular motion.
• Keep the movement slow and controlled to avoid any sudden jerking or snapping of the shoulder joints.
• If you feel any pain or discomfort, stop the exercise and consult a healthcare professional.
• Reverse the direction of the circles to work both sides of the shoulders evenly.
• You can choose to do the exercise with alternating shoulders or both at the same time, whichever is more comfortable for you.
• Remember to breathe deeply and relax your body throughout the exercise.
• Do not forcefully push or strain your shoulders during the exercise.
• Perform the exercise regularly to gradually increase shoulder mobility and relaxation.

Shoulder Circles can be incorporated into workouts in various ways to improve shoulder mobility and relaxation. Here are a few examples: 1. Warm-up: Start your workout routine with a set of Shoulder Circles to warm up your shoulder joints and prepare them for more intense exercises. Perform 10-15 repetitions of forward shoulder circles, followed by 10-15 repetitions of reverse shoulder circles. 2. Shoulder Mobility: Include Shoulder Circles as part of your shoulder mobility routine. Perform 2-3 sets of 10-15 repetitions of both forward and reverse shoulder circles. This will help to increase the range of motion in your shoulders and improve overall flexibility. 3. Posture Correction: If you struggle with poor posture, incorporate Shoulder Circles into your workout as a corrective exercise. Perform 2-3 sets of 10-15 repetitions of both forward and reverse shoulder circles, focusing on maintaining proper alignment and engaging your core muscles. 4. Active Recovery: During rest periods between more intense exercises, incorporate Shoulder Circles to promote active recovery. Perform 1-2 sets of 10-15 repetitions of both forward and reverse shoulder circles to keep your muscles engaged and promote blood flow to the shoulder area. 5. Shoulder Strengthening: To add an element of strength training to your shoulder workout, combine Shoulder Circles with resistance. Hold a light dumbbell or resistance band in each hand while performing the circles. This will help to strengthen the muscles surrounding your shoulders and improve overall stability.