Roll Shoulder Back Rotation Lying on Floor (female) – Video Exercise Guide & Tips

Roll Shoulder Back Rotation Lying on Floor (female) - Video Exercise Guide & Tips

Are you looking to improve your shoulder mobility and strength? Then the 'Roll Shoulder Back Rotation Lying on Floor' exercise is perfect for you!

Watch This Exercise Video

In this video exercise guide, we'll show you the proper technique and form to perform this exercise effectively.

You'll also learn about common mistakes to avoid and modification options.

Plus, we'll share tips for progressing in this exercise.

Get ready to roll your shoulders back and feel the burn!

Key Takeaways

  • Improved posture
  • Increased shoulder mobility
  • Strengthened and stretched muscles surrounding the shoulder joint
  • Improved upper body flexibility

Benefits of Roll Shoulder Back Rotation

You can experience improved posture and increased shoulder mobility through the roll shoulder back rotation exercise. This exercise not only helps to strengthen and stretch the muscles surrounding the shoulder joint, but also improves upper body flexibility.

During the roll shoulder back rotation exercise, there's significant muscular engagement as you rotate your shoulders. The muscles involved include the deltoids, rhomboids, trapezius, and the muscles of the rotator cuff. These muscles work together to move the shoulder joint in a controlled and coordinated manner, allowing for a smooth rotation.

By regularly performing the roll shoulder back rotation exercise, you can improve your upper body flexibility. This exercise helps to loosen up tight muscles, particularly in the chest and shoulders, which can be a common problem for many people due to prolonged sitting and poor posture. Improved upper body flexibility can lead to better range of motion in the shoulders, reduced muscle imbalances, and decreased risk of injury.

Incorporating roll shoulder back rotation into your exercise routine can have numerous benefits, including improved posture, increased shoulder mobility, and enhanced upper body flexibility. So, give it a try and start reaping the benefits today!

Proper Form and Technique

To ensure proper form and technique for the roll shoulder back rotation exercise, it's important to focus on maintaining a neutral spine position and engaging the core muscles. This exercise is often done incorrectly due to common misconceptions.

One misconception is that you need to forcefully rotate your shoulders, leading to potential injuries. However, the key is to perform the movement in a controlled and smooth manner, avoiding any jerking or sudden motions. It's also important to keep your neck relaxed and avoid straining it during the exercise.

By maintaining a neutral spine position, you prevent excessive stress on your back and reduce the risk of injury. Engaging your core muscles throughout the exercise helps to stabilize your body and maintain proper form. Remember to breathe steadily and avoid holding your breath.

By focusing on these key aspects of form and technique, you can perform the roll shoulder back rotation exercise safely and effectively.

Now let's move on to the next section and discuss common mistakes to avoid.

Common Mistakes to Avoid

To ensure proper form and technique for the roll shoulder back rotation exercise, it's crucial to be mindful of some common mistakes that should be avoided. Paying attention to these errors will help you maximize the benefits of this exercise and prevent any potential injuries.

One common mistake to avoid is using momentum to perform the movement. It's important to rely on your muscles and not on swinging or jerking motions. By using controlled and deliberate movements, you can effectively target the muscles involved in the exercise.

Another mistake is lifting your head or neck off the floor. This can strain your neck and take away the focus from your shoulder muscles. Instead, keep your head and neck relaxed and in a neutral position throughout the exercise.

Furthermore, it's important to maintain proper form throughout the entire range of motion. Avoid arching your back or rounding your shoulders as you roll them back. Keeping a straight spine and engaging your core will help you perform the exercise correctly.

By being mindful of these common mistakes and focusing on proper form, you can ensure that you're getting the most out of the roll shoulder back rotation exercise.

Now, let's explore some modification options to help you tailor this exercise to your specific needs.

Modification Options

To continue exploring ways to tailor the roll shoulder back rotation exercise, let's now delve into some modification options. These alternatives and equipment modifications can help you customize the exercise to better suit your needs and abilities:

  1. Alternative variations: If lying on the floor is uncomfortable or not feasible for you, consider trying the exercise on a stability ball. This will provide an unstable surface that challenges your core muscles even more.
  2. Equipment modifications: To increase the intensity of the exercise, you can use resistance bands or light dumbbells. Simply hold the bands or dumbbells in your hands while performing the shoulder back rotation, adding resistance to the movement.
  3. Chair modification: If getting down on the floor is difficult, you can perform the exercise while sitting on a chair. Sit upright with your feet flat on the floor and your back straight. Hold onto the sides of the chair and rotate your shoulders back.
  4. Progression options: Once you have mastered the basic roll shoulder back rotation, you can progress to more advanced variations, such as performing the exercise on an unstable surface like a Bosu ball or incorporating a resistance band around your wrists.

By exploring these modification options, you can make the roll shoulder back rotation exercise more accessible and challenging to suit your individual needs and goals.

Remember to always listen to your body and choose modifications that feel comfortable and safe for you.

Tips for Progression

To progress the roll shoulder back rotation exercise, you can challenge yourself further by incorporating resistance bands or light dumbbells into the movement. These progression techniques will add an extra level of difficulty and help you continue to strengthen and tone your shoulder muscles.

One way to incorporate resistance bands is by attaching them to a sturdy object, such as a doorknob or a post. Hold onto the other end of the band with both hands and perform the roll shoulder back rotation as usual. The resistance provided by the band will make the exercise more challenging, forcing your muscles to work harder.

Another option is to use light dumbbells during the exercise. Start by lying on your back with a dumbbell in each hand. As you perform the roll shoulder back rotation, hold onto the dumbbells and feel the added weight as you move. This variation will require more strength and stability, helping you to further develop your shoulder muscles.

Incorporating resistance bands or light dumbbells into the roll shoulder back rotation exercise can take your workout to the next level. These advanced variations will help you progress and continue to challenge yourself as you work towards your fitness goals.

Frequently Asked Questions

How Long Should I Hold the Roll Shoulder Back Rotation Position?

To maintain proper form and get the most out of the roll shoulder back rotation exercise, it's recommended that you hold the position for about 10-15 seconds. This allows enough time for your muscles to engage and stretch, promoting improved flexibility and mobility.

Common mistakes to avoid include rushing through the movement and not fully engaging your shoulder muscles. Remember to maintain control and focus on the quality of each repetition.

Can This Exercise Help Improve Posture?

This exercise can definitely help improve your posture.

By incorporating the roll shoulder back rotation into your routine, you can work on improving your flexibility and increasing your upper body strength.

It targets the muscles in your shoulders, upper back, and chest, helping to correct rounded shoulders and promote better alignment.

Regularly practicing this exercise can contribute to maintaining good posture and preventing postural imbalances.

Will This Exercise Help Alleviate Shoulder Pain?

This exercise can be beneficial for alleviating shoulder pain.

By improving flexibility and strengthening the shoulder muscles, it helps to relieve tension and reduce discomfort.

Rolling your shoulder back in a lying position on the floor engages the muscles and promotes proper alignment.

Regularly incorporating this exercise into your routine can contribute to improved shoulder health and potentially alleviate pain.

Remember to consult with a healthcare professional if you have any specific concerns or conditions.

Is It Safe to Perform Roll Shoulder Back Rotation if I Have a Previous Shoulder Injury?

If you have a previous shoulder injury, it's important to prioritize your shoulder injury rehabilitation and ensure that you're not exacerbating the issue.

While the roll shoulder back rotation exercise may be beneficial for some, it's always recommended to consult with a healthcare professional or a physical therapist before attempting it.

They can guide you on whether it's safe for you or suggest alternative shoulder exercises that are more suitable for your specific condition.

Can Roll Shoulder Back Rotation Be Done Without Any Equipment?

Yes, the roll shoulder back rotation can be performed without any equipment.

To modify it for beginners, you can start by lying on your back on the floor with your knees bent.

Then, gently roll your shoulders back, focusing on the movement and engaging your shoulder muscles.

It's important to avoid common mistakes like using excessive force or jerking movements.

Take it slow and listen to your body to prevent any injury.


In conclusion, the roll shoulder back rotation exercise is a beneficial movement for females that helps improve shoulder mobility and stability.

By following proper form and technique, you can avoid common mistakes and maximize the effectiveness of the exercise.

Additionally, there are modification options available to suit individual needs and tips for progressing in the exercise.

Incorporating this exercise into your routine can contribute to overall upper body strength and flexibility.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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