Standing Shoulder Blade Clock
Standing Shoulder Blade Clock is a bodyweight mobility exercise targeting the traps and scapular stabilizers. Moving the shoulder blades through a full circular range of motion improves scapular mobility, relieves upper back tension, and enhances shoulder joint health.
How to do it
- Stand tall with your feet hip-width apart and arms relaxed at your sides.
- Slowly move your shoulder blades through a full circular range of motion, beginning with an upward shrug.
- Continue by rolling the shoulder blades back, then down, then forward in a clockwise circle.
- Complete the desired number of circles before reversing direction.
- Keep your neck relaxed and breathe steadily throughout.
Form cues
- Stand tall with feet hip-width apart.
- Shrug your shoulders up toward your ears.
- Roll your shoulder blades backward in a smooth circle.
- Pull your shoulder blades down and then forward.
- Keep your neck relaxed throughout the movement.
Breathing: Inhale as you shrug up and roll back, and exhale as you lower and push forward.
Common mistakes
- Moving too quickly, which reduces the active range of motion and prevents the shoulder blades from fully engaging.
- Tensing the neck and lifting the chin, which strains the upper cervical muscles instead of targeting the traps.
- Shrugging straight up and down instead of drawing a full circle, limiting scapular mobility.
Muscles worked
Primary: traps. Secondary: shoulders, lats.
Suggested sets & reps
Get fitter
2–3 sets × 10 circles each direction, rest 45 s
Lose weight
2–3 sets × 10–12 slow circles each direction, rest 45 s
Build muscle
2–3 sets × 8–10 controlled circles each direction, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or upper back, ease off and choose a gentler option.
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 can I do the Standing Shoulder Blade Clock?
You can perform this movement daily as part of a warm-up, mobility routine, or to relieve upper back tension after long periods of sitting.
Should I feel any discomfort in my neck?
No, your neck should remain relaxed. If you feel tension in your neck, lower your shoulders away from your ears and reduce your range of motion.
Can I do this exercise while seated?
Yes, if standing is uncomfortable, you can perform the exact same shoulder blade movements while sitting upright in a stable chair.