Exercise guide
Shoulder Circles
Shoulder Circles move the shoulder blades through elevation, retraction, depression, and protraction. The shoulders and traps guide the motion while the arms remain relaxed.
Training context
Before Adding Shoulder Circles
Shoulder circles can be used during a warm-up, movement break, or mobility session. They should feel smooth rather than like a forced stretch.
Large circles are not automatically better. Use a range that does not create neck tension, pinching, or clicking accompanied by discomfort.
Technique overview
Move slowly through each direction
Relax the arms and lift the shoulders gently toward the ears. Roll them backward and down before returning forward. Complete several smooth circles, then reverse direction without moving the head or forcing the range.
Treat this as an overview and use a range, pace, and setup you can control.