If you sit at a desk, do these twice a day whether you are training or not.
In as the shoulders lift, out as they roll back and down. It doubles as a way to unclench.
Beginner · None
Move up when shoulder rolls stops being a challenge.
They move the shoulder blades through their full range, which most people never do in a normal day. Before pressing or push-ups it makes the joint move more freely.
Both, but backwards matters more. Nearly everything in daily life pulls the shoulders forward, so the backward direction is the one worth doing twice.
They help temporarily, and they feel good. Lasting change comes from strengthening the upper back - wall angels are the better exercise for that.
Which day to do Shoulder Rolls, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe classic warm up. One minute is usually enough to get your whole body warm.
A day spent over a phone and a laptop leaves your neck stiff. Thirty seconds loosens it up.
Big slow circles with the hips. It wakes up the joint that does most of the work in squats and lunges.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
