Why this one exists
Before longer holds, a few honest rolls remind the shoulder blades they can move on the ribcage. That makes the later stretches cleaner.
Set up
Sit or stand. Let the arms hang. This is a movement, not a hold.
Steps
- Lift the shoulders toward the ears on an inhale.
- Draw them back, then down on the exhale.
- Reverse direction after half the rounds.
- Keep the jaw unclenched.
What you should feel
A circle around the shoulder joint. No catching that you have to force through.
Skip if it hurts
Skip the reverse direction if it catches. Stay with the pain-free half-circle.
Common mistakes
Do not speed up. Fast rolls become shrugs.