SHIFT Fit
Standing shoulder circles
Standing shoulder circles: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand tall with arms relaxed by sides.
- Circle shoulders slowly forwards and backwards. Keep neck relaxed.
- 1 set × 5 reps each direction. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep neck relaxed.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps each direction. | none |
| beginner | 2 sets × 5 reps each direction; 45s rest between sets. | none |
| beginner | 2 sets × 8 reps each direction; 60s rest between sets. | none |
| beginner | 1 set × 8 reps each direction. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Shrugging; arching the back to raise the arms; forcing the hands against the wall. Exercise check: Keep neck relaxed.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.