Preparation & finishing

Shoulder rolls

Relax your arms by your sides. Roll both shoulders forward five times and backward five times, then repeat once: twenty rolls total.

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How to do it

  1. Stand steadily with relaxed knees and arms by your sides, breathing naturally.
  2. Roll both shoulders forward in small comfortable circles 5 times, then backward 5 times, without swinging your arms or holding a shrug.
  3. Repeat 5 forward and 5 backward circles for 20 in total, then relax your shoulders.

Make it easier

  • Sit on a stable chair or make the circles smaller.

When to stop or adjust

  • Stop for pain, marked dizziness or unsteadiness; settle into a stable seated or supported standing position.