Seated Shoulder Rolls Up Down
The seated shoulder rolls up down is a bodyweight mobility exercise targeting the trapezius, performed while seated. It involves raising the shoulders toward the ears and rolling them back and down in a deliberate motion to release tension, improve shoulder mobility, and engage the upper back muscles.
How to do it
- Sit upright in your chair with your feet flat on the floor and your arms relaxed by your sides.
- Slowly raise both shoulders up toward your ears as high as possible, feeling a shrug-like contraction.
- Hold the raised position for a brief moment, then roll the shoulders back and press them firmly downward.
- Pause at the lowered position to feel the muscles engage before initiating the next repetition.
- Continue for the desired number of repetitions, moving slowly and with full range of motion.
Form cues
- Sit tall with a neutral spine
- Pull shoulders high toward your ears
- Roll shoulders slowly back and down
- Keep your neck relaxed throughout
- Focus on the squeeze between your blades
Breathing: Inhale as you lift your shoulders toward your ears and exhale deeply as you roll them back and down.
Common mistakes
- Holding your breath, which adds tension instead of releasing it
- Moving too fast, which prevents a full range of motion
- Slouching forward, which reduces the effectiveness of the movement
- Tensing your jaw, which often happens when focusing on the shoulders
Muscles worked
Primary: traps. Secondary: delts, neck.
Suggested sets & reps
Get fitter
2-3 sets x 12-15 repetitions, rest 45s
Lose weight
3 sets x 15-20 repetitions, rest 30s
Build muscle
3 sets x 10-12 repetitions, focus on slow control
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your neck or shoulders, ease off or choose a gentler option.
- If you have a history of shoulder injury, check with a professional before starting new mobility routines.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this?
You can perform these rolls whenever you feel tightness, ideally once every hour if you are working at a desk.
Should I feel pain?
No, you should only feel a gentle stretch or muscle engagement. If you feel sharp pain, stop immediately.
Can I do this standing?
Yes, the movement is effective while standing as well, provided you maintain good posture.