Seated Shoulder Circle
The seated shoulder circle is a bodyweight mobility exercise targeting the deltoids, performed while seated. It involves rotating the shoulders in full circular motions in both directions to warm up the shoulder girdle, improve mobility, and release tension in the neck and upper back.
How to do it
- Sit upright in your chair with your feet flat on the floor and your arms relaxed at your sides.
- Begin rotating both shoulders simultaneously in a forward circular motion, lifting them up toward your ears and rolling them forward and down.
- Complete 5-8 forward rotations in a slow, controlled manner, feeling full range of motion with each circle.
- Reverse the direction and perform 5-8 backward circles, rolling the shoulders back and down.
- Repeat for the desired number of cycles, maintaining a relaxed and upright posture throughout.
Form cues
- Sit tall with your spine neutral
- Lift shoulders toward your ears
- Roll shoulders back and down
- Keep your arms relaxed
- Move in a slow, controlled rhythm
Breathing: Inhale as you lift your shoulders toward your ears, and exhale as you roll them back and down.
Common mistakes
- Moving too quickly, which prevents the muscles from fully releasing tension
- Tensing the neck muscles, which can lead to stiffness rather than relief
- Hunching forward, which limits the range of motion in the shoulder girdle
- Holding your breath, which prevents your body from fully relaxing into the movement
Muscles worked
Primary: delts. Secondary: traps, neck.
Suggested sets & reps
Get fitter
3 sets × 10-15 circles each way, rest 30 s
Lose weight
3 sets × 10-15 circles each way, rest 30 s
Build muscle
3 sets × 10-15 circles each way, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or stabbing pain, ease off and choose a gentler option.
- If you have a history of shoulder injury, check with a professional before starting new mobility exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Can I do this if I have tight shoulders?
Yes, this is excellent for tight shoulders. Focus on smaller, pain-free circles rather than forcing a full range of motion.
How often should I perform these?
You can perform these throughout the day whenever you feel tension building up, especially after long periods of sitting.
What if I feel clicking in my shoulders?
Minor clicking is often normal, but if you feel sharp pain or discomfort, reduce the range of motion or stop the movement.