Shoulder rolls for tight shoulders at a desk: how to do them

Shoulder rolls are a simple mobility move: you lift your shoulders toward your ears, then circle them back and down. They take about 30 seconds and need no equipment, so they fit between emails or video calls.

They will not fix a stiff neck on their own. Guidance on neck and back pain generally recommends staying active and moving regularly, and short movement breaks are an easy way to do that.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Stand or sit tall with your arms relaxed.
Lift your shoulders toward your ears, then roll them back and down in a big circle.
After half the reps, reverse the direction.

Dose: about 8 slow reps, 4 in each direction.

Tip: Keep your jaw soft and breathe out as your shoulders drop.

Common mistakes

Rolling too fast. Slow, big circles feel better than quick small ones.
Clenching the jaw or holding your breath. Breathe out as the shoulders drop.
Pushing the head forward while rolling. Keep your chin level and neck long.
Pushing into pain. Make the circles smaller or stop.

Easier options

Do only the lift and drop (a shrug) without the full circle.
Make the circles smaller and slower.
Do them seated with your forearms resting on your thighs.

This matches the Shoulder Rolls exercise in the Mo app.

When to stop and see a professional

Stop and speak to a doctor or physiotherapist if you notice:

numbness, tingling or weakness in an arm or hand
pain that spreads down an arm
pain that started after an accident, fall or other injury
chest pain or shortness of breath (seek emergency care)
pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss

If rolling causes sharp pain in your shoulder or neck, stop and try the neck side stretch or shoulder blade squeeze guide instead, or ask a professional.

Do this with Mo, a 5-minute guided routine app

Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.

Download on the App Store Get it on Google Play