Shoulder Rolls: An Easy Mobility Move for Desk Workers
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | shoulder roll exercise |
| Works | shoulders, upper back, neck |
| Type | Mobility |
| Position | Seated or standing |
| Hold | Not a hold |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Both sides together |
| How often | Perform a set a few times throughout the day. |
| Equipment | None |
| Office visibility | Low |
Shoulder rolls are a simple mobility movement where you slowly circle your shoulders up, back, and down. The exercise can also be reversed by rolling the shoulders up and forward.
People who sit for long periods often use this exercise to address feelings of stiffness in their upper body. It is a common way to take a brief break from focused work.
What the shoulder rolls works
Shoulder rolls focus on the shoulders, upper back, and neck. The movement works to move these areas gently. It is designed to target stiffness that can build up while sitting.
How to do it
Starting position: Sit or stand tall with your back straight, feet flat on the floor, and arms resting comfortably at your sides.
- Inhale and slowly lift your shoulders straight up towards your ears.
- Gently pull your shoulders back, squeezing your shoulder blades toward each other.
- Exhale and lower your shoulders down to the starting position, completing a backward circle.
- Repeat this movement for the desired number of repetitions.
- Reverse the direction, rolling the shoulders up and forward in a smooth circle.
What you should feel
You should feel a gentle stretch and movement in your shoulders and upper back. This exercise should not cause any sharp pain. If you feel discomfort, try making the circles smaller.
Common mistakes
- Moving too quickly or with jerky motions.
- Arching or slumping your back.
- Moving your head and neck instead of isolating the shoulder joints.
- Holding your breath.
Make it easier or harder
- Easier: Make smaller circles with your shoulders.
- Harder: Make larger, slower circles to increase the range of motion.
Fitting it into a desk day
This is a low visibility exercise that you can do right at your desk. Because it is discreet, it fits easily into the workday during calls or while concentrating on a task. It is an easy way to break up long periods of sitting.
Quick questions
How many shoulder rolls should I do?
You can aim for five to ten repetitions in a set. Perform a set a few times throughout the day as you feel the need.
Should I roll my shoulders forward or backward?
You can do shoulder rolls in both directions. The movement can be done by rolling the shoulders backward and can also be reversed to roll them forward.
What are some common mistakes with the shoulder roll exercise?
Common mistakes include moving too quickly, arching or slumping your back, and moving your head instead of just your shoulders. Remember to breathe steadily throughout the movement.
When to see a doctor or physio
Stop the exercise if you experience any new or unusual symptoms. It is a good idea to get checked by a doctor or physical therapist for certain kinds of pain or other sensations.
- Sharp, shooting, or radiating pain in your shoulder, neck, or arm.
- Painful clicking or popping sounds.
- Numbness or tingling in your arms or hands.
Skip it or ask first if:
- You have a recent shoulder injury, rotator cuff issue, or have had recent shoulder surgery.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.