23 Surprisingly Simple Stretches to Say Sayonara to Soreness

2. Shoulder Rolls

Shoulder rolls are one of the easiest ways to combat the negative effects of poor posture and a sedentary lifestyle. Whether you’re hunched over a keyboard or carrying stress in your shoulders, this simple move can loosen tight muscles, improve circulation, and recalibrate your posture. Plus, it can be done virtually anywhere—no equipment or special clothing required. Begin either seated or standing with feet about hip-width apart. Let your arms relax at your sides and keep your back straight. Slowly lift both shoulders up toward your ears, then roll them back in a smooth, circular motion before lowering them down. Aim for a small, controlled movement rather than a jerky or rushed motion. Perform 8 to 10 circles in this backward direction, then switch to rolling them forward for another 8 to 10 reps. Focus on pairing the movement with slow, steady breaths. Inhale as your shoulders rise, exhale as they roll back and down. This breathing pattern helps calm your mind and encourages deeper muscle relaxation. Shoulder rolls can be done as a quick energizer during busy workdays or included in a longer stretching routine to combat daily stiffness, making them a must-have stretch for nearly everyone.