Shoulder Circles

What it is

This gentle mobilization exercise involves rotating your shoulder joints through their full range of motion. You will create smooth, continuous circles, primarily engaging your deltoid muscles, which form the rounded contour of your shoulder. Your trapezius muscles, located in your upper back and neck, also receive secondary activation during the movement. It requires no equipment and can be performed seated or standing.

Technique tips

• Maintain relaxed shoulders and neck throughout the entire movement.
• Initiate the circles from your shoulder joint, not just your arms.
• Breathe naturally, allowing the movement to flow with your breath.
• Ensure the circles are smooth and controlled, avoiding jerky motions.
• Perform an equal number of rotations in both forward and reverse directions.
• Vary the speed and amplitude of your circles to find what feels best.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.