EPHYT

Active Range Shoulder Forward Rolling and Backwards Rolling

Equipment Needed

  • None required.

Movement Execution

  1. Starting Position:
    • Stand or sit upright with your back straight, feet flat on the ground, and shoulders relaxed.
    • Arms should hang naturally by your sides.
  2. Forward Roll:
    • Begin by lifting your shoulders up towards your ears in a shrugging motion.
    • Move your shoulders forward, then down, and finally back to complete a circular motion.
    • Repeat the movement in a smooth, controlled manner.
  3. Backward Roll:
    • Reverse the direction by first lifting your shoulders, then moving them backward, down, and finally forward to complete the circle.
    • Ensure both shoulders move symmetrically and in sync.
  4. Breathing:
    • Inhale as your shoulders move upward; exhale as they lower.

Proprioceptive Cues

  • Imagine drawing a circle with the tips of your shoulders.
  • Focus on smooth, deliberate motion rather than speed.
  • Keep your neck neutral; avoid tensing your jaw or neck muscles.
  • Feel the stretch and engagement in your shoulder and upper back during the movement.

Common Cheat Movements or Mistakes

  1. Neck Overcompensation: Excessive movement of the neck to initiate the roll.
  2. Jerky Movements: Using momentum instead of controlled muscular activation.
  3. Poor Posture: Allowing the back to slump or the chest to collapse during the movement.
  4. Overextension: Forcing the range of motion beyond what is comfortable, leading to strain.

Sets, Reps, and RPE

  • Beginner: 2–3 sets of 10–12 rolls in each direction at RPE 3–4.
  • Intermediate/Advanced: 3–4 sets of 15–20 rolls in each direction at RPE 4–5.

Progression or Variations

  • Incorporate Resistance: Use light resistance bands or hold small weights for added difficulty.
  • Increase Weight
  • Unilateral Rolls: Perform one shoulder at a time to improve isolation and coordination. Compare the quality of each movement.

Why Perform This Exercise?

  • Enhances shoulder joint mobility and flexibility.
  • Improves blood flow and reduces stiffness in the shoulders and upper back.
  • Acts as a gentle warm-up for more intensive shoulder or upper body exercises.
  • Aids in recovery by promoting circulation and reducing muscle tension.

Clinical Reasons to Perform This Exercise

  1. Shoulder Dyskinesis: Improves scapular control and reduces discomfort.
  2. Frozen Shoulder (Adhesive Capsulitis): Gradually increases active range of motion in the shoulder.
  3. Upper Cross Syndrome: Corrects muscle imbalances and relieves tension in overactive muscles.

Who Should Perform This Exercise?

  • Athletes: Particularly swimmers, throwers, and overhead athletes to improve shoulder mobility and prevent injuries.
  • Desk Workers: Counteracts stiffness from prolonged sitting and poor posture.
  • Rehabilitation Patients: Ideal for those recovering from shoulder injuries or surgeries.

Muscles Involved

Trapezius (Upper, Middle, and Lower Fibers)

  • Origin: Occipital bone, nuchal ligament, and spinous processes of C7–T12.
  • Insertion: Lateral clavicle, acromion, and scapular spine.
  • Function: Elevates, retracts, and depresses the scapula; assists with upward rotation.