Skulderruller

Shoulder Rolls are a simple but very effective Pilates exercise to warm up and loosen the shoulders. The exercise increases shoulder mobility , improves circulation , and helps release tension in the shoulders and upper back. This exercise is great as part of a pre-workout warm-up routine, or as a way to relieve stress and stiffness in everyday life.

Correct execution

How to perform Shoulder Rolls correctly:

1. Stand or sit upright with your arms relaxed at your sides.
2. Slowly lift your shoulders up towards your ears, then roll them back and down in a circular motion.
3. Repeat the circle several times in one direction before changing direction and repeating the same movement forward.
4. Keep your core engaged and avoid rolling too quickly – the movement should be fluid and controlled.

Common errors

To ensure you get the maximum effect from the exercise, avoid these common mistakes:

• For fast movements: Perform shoulder rolls slowly and with control to activate the muscles correctly.
• Raised shoulders: Avoid pulling your shoulders too high up towards your ears. Keep the movement relaxed.
• No breath control: Be sure to breathe deeply and evenly throughout the movement to support circulation and relaxation.

Video Demonstrations

Here are some videos showing how to perform Shoulder Rolls :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Start with small circles and gradually increase the radius of the movement as you feel more comfortable.
• Advanced: For more of a challenge, perform shoulder rolls while holding light weights to further strengthen your shoulder muscles.

Number of repetitions and sets

Perform Shoulder Rolls for 2-3 sets of 30 second circles in each direction. Gradually increase the duration or number of repetitions as you get stronger.

Breathing technique

Inhale as you raise your shoulders, and exhale as you lower them into the circle. Focus on deep and steady breathing to help with relaxation and circulation.