Step 1: Stand or sit upright with your feet shoulder-width apart and your arms relaxed by your sides. Keep your spine neutral and shoulders relaxed.

Step 2: Slowly lift your shoulders toward your ears in a controlled motion, engaging your upper trapezius muscles.

Step 3: Roll your shoulders back in a circular motion, squeezing your shoulder blades together as you bring them down. Maintain smooth and controlled movement.

Step 4: Perform 10–15 repetitions in a backward direction, then repeat in a forward direction. Complete 2–3 sets as needed.

This exercise helps reduce shoulder stiffness, relieve tension from prolonged sitting, and improve overall shoulder mobility.

Want to play something else? See all games.