Shoulder Rolls
Step 1 - Stand with feet hip-width apart, arms relaxed at sides
Step 2 - Lift shoulders up toward ears, then roll them back and down
Step 3 - Complete 8-10 rolls backward, then reverse direction
Step 4 - Focus on making large, controlled circles
Recommended Sets & Time:
Beginner: 2 sets of 8-10 rolls each direction, 15 seconds rest
Intermediate: 2-3 sets of 10-12 rolls each direction, 10 seconds rest
Advanced: 3 sets of 12-15 rolls each direction, 10 seconds rest
What to Focus On:
Full shoulder mobility - Move your shoulders through their complete range of motion
Tension release - You should feel knots and tightness melting away with each roll
Controlled movement - Don't rush, make each roll deliberate and smooth
Posture improvement - Feel your shoulders settling into a better position
Modifications:
Easier: Make smaller shoulder rolls if you feel stiff or restricted
Harder: Add arm movements, extending arms out as you roll your shoulders
