1. 1

   Sit or stand with your arms relaxed.

2. 2

   Roll your shoulders slowly forward, up, back, and down in circles.

3. 3

   After several repetitions, reverse the direction.

4. 4

   Keep your neck relaxed and avoid hunching it along with the shoulders.

Tip: Move slowly within a natural range, focusing on the shoulder joint and blades; no fast swinging.