Shoulder Rolls

MobilityShoulderUpper BackShoulder Mobility
Written By David Song

SHOULDER ROLLS

This is a scapulothoracic joint mobility exercise that gets you to uncouple motion between your scapula and adjacent joints. Flex both shoulders to 90 degrees with your arms straight out in front of you. Shrug your shoulders maximally and then proceed to circulate them without moving your neck, upper back, or arms. Go for the largest motion possible. You can go clockwise and counter clockwise.

Structures Involved:

  • Upper trapezius

  • Levator Scapulae

  • Serratus Anterior

  • Rhomboids

  • Lower Trapezius

Related Conditions:

  • Text Neck

  • Rib Joint Pain

  • Neck Associated Disorder

  • Cervicothoracic Joint Irritation

  • Myofascial Pain Syndrome Upper Trapezius

  • Cervicogenic Headache

Related Exercises

Featured
Foam Roller Prayer Stretch
Thoracic Mobility, Thoracic Spine, Latissimus Dorsi, Mobility, Foam Rolling, Upper Back
Foam Roller Prayer Stretch
Thoracic Mobility, Thoracic Spine, Latissimus Dorsi, Mobility, Foam Rolling, Upper Back
Thoracic Mobility, Thoracic Spine, Latissimus Dorsi, Mobility, Foam Rolling, Upper Back
Reverse Grip Dowel Pullover
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Reverse Grip Dowel Pullover
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Dowel Pullovers
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Dowel Pullovers
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Banded Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Banded Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Quadriceps, Rectus Femoris, Posture, Pelvis, Low Back, Stretch, Mobility
Seated Hip Internal Rotation
Hip, Hip Internal Rotator, Mobility, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Seated Hip Internal Rotation
Hip, Hip Internal Rotator, Mobility, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Hip, Hip Internal Rotator, Mobility, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Front Band Pull Shoulder Rotations
Shoulder, Mobility, Warm Up, Rotator Cuff, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Front Band Pull Shoulder Rotations
Shoulder, Mobility, Warm Up, Rotator Cuff, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Shoulder, Mobility, Warm Up, Rotator Cuff, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Standing Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Rectus Femoris, Stretch, Hip Flexor Stretch, Hip Stretch, Hip Flexibility
Standing Lunge Stretch
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Rectus Femoris, Stretch, Hip Flexor Stretch, Hip Stretch, Hip Flexibility
Hip, Hip Flexors, Iliopsoas, Iliacus, Psoas Major, Rectus Femoris, Stretch, Hip Flexor Stretch, Hip Stretch, Hip Flexibility
90/90 Hip Thrust
Squat, Warm Up, Mobility, Hip, Hip Internal Rotator, Hip External Rotator, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotators
90/90 Hip Thrust
Squat, Warm Up, Mobility, Hip, Hip Internal Rotator, Hip External Rotator, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotators
Squat, Warm Up, Mobility, Hip, Hip Internal Rotator, Hip External Rotator, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotators
Sleeper Hip External Rotations
Hip, Mobility, Hip External Rotator, Glutes, Gluteus Medius, Gluteus Maximus
Sleeper Hip External Rotations
Hip, Mobility, Hip External Rotator, Glutes, Gluteus Medius, Gluteus Maximus
Hip, Mobility, Hip External Rotator, Glutes, Gluteus Medius, Gluteus Maximus
Sky Reach Stretch
Mobility, Morning Routine, Stretch, Full Body, Full Spine, Lumbar Stretch, Thoracic Stretch, Lumbar Flexibility, Thoracic Flexibility
Sky Reach Stretch
Mobility, Morning Routine, Stretch, Full Body, Full Spine, Lumbar Stretch, Thoracic Stretch, Lumbar Flexibility, Thoracic Flexibility
Mobility, Morning Routine, Stretch, Full Body, Full Spine, Lumbar Stretch, Thoracic Stretch, Lumbar Flexibility, Thoracic Flexibility
David Song
Previous

Mountain Climber Holds
Next

Seated Rotation & Reach