Shoulder circles are a gentle way to loosen up your shoulders: stand tall, lift your shoulders toward your ears, roll them back, lower them and bring them forward again in one smooth circle. They need no equipment, work three muscle groups and suit beginners as part of a warm-up, a cool-down or a mobility routine, whether at home, in the gym or outdoors.

This guide accompanies our video lesson above. The video teaches the movement at the speed it is really performed, mostly from the side and the front, circle after circle without stopping. Then it explains the muscles at work, the breathing and the tempo, and names the three most common mistakes, each with the cue that fixes it. Last come twelve slow circles, from all four camera angles, for you to follow along with.

How to do shoulder circles, step by step

  1. Set up. Stand tall with your feet hip-width apart and your arms relaxed at your sides. Keep your spine neutral and your body relaxed.
  2. Lift your shoulders. Slowly lift both shoulders up toward your ears.
  3. Roll them back. Roll your shoulders back over the top.
  4. Lower them. Bring your shoulders down while they stay drawn back.
  5. Bring them forward. Bring your shoulders forward again to close one smooth circle.
  6. Keep circling. Each circle takes about three seconds, and the next one starts right away. The video shows backward circles.

Muscles worked in shoulder circles

Shoulder circles are a mobility movement for the shoulder girdle, and three muscle groups share the work: the shoulders lead as the target muscles, and the trapezius and chest assist them.

  • Shoulders: the three heads of the deltoid (front, side and rear) work all the way around the circle.
  • Trapezius: the upper trapezius and the levator scapulae help lift your shoulders.
  • Chest: the serratus anterior, on the side of your rib cage, helps bring your shoulders forward.

Breathing and tempo: 2 up, 1 down

Every circle follows the same rhythm and takes about three seconds:

  • Up, 2 seconds: breathe in as you lift your shoulders and roll them back.
  • Down, 1 second: breathe out as you lower them and bring them forward.
  • No pause: each circle flows straight into the next.

A slow, even rhythm keeps the circle controlled and spares your shoulders the fast, jerky movements that strain them. Keep every circle slow and smooth, and don’t speed up as you go.

3 common shoulder circle mistakes and how to fix them

  • Rushing the circle. If you rush, slow it down: two seconds up, one second down. Cue: “slow it down”.
  • Neck tightening. If your neck tightens, relax it: your shoulders do the work, not your neck. Cue: “neck relaxed”.
  • Pushing too far. If you push too far, make the circle only as big as you can keep smooth and pain-free. Cue: “stay smooth”.

Sets, reps and variations

As part of a warm-up, a cool-down or a mobility routine, 1 to 3 sets of 10 to 20 circles, or 20 to 40 seconds of circling, are typical, with 10 to 20 seconds of rest between sets. The video shows backward circles; you can also do a set of forward circles to work both directions. A good first set is the one in the video: twelve slow circles.

  • Easier: make the circles smaller, or do them seated.
  • Harder: do more circles or circle for longer, or do them with your arms extended.

Safety

Avoid fast or jerky movements. If you have a history of shoulder impingement or a rotator cuff injury, circle gently and only within a pain-free range, and don’t add weight.

Your turn

Play the video above and do twelve slow circles with the coach, at the pace you would really do them, with your neck relaxed and your last circles the smoothest. How do your shoulders feel afterward? Tell us in the comments under the video on YouTube. If this lesson helped, subscribe to HealthyShape on YouTube for a new exercise lesson every week. Every exercise in the HealthyShape app carries the same muscle view and tempo guide you see in the video.