1. Sit upright on a bench or chair with your feet flat on the floor and spaced shoulder-width apart.
2. Maintain a straight back, engaging your core to stabilize your spine.
3. Let your arms hang relaxed at your sides with your palms facing inwards.
4. Begin engaging your shoulder muscles to slowly rotate your shoulders backward in a circular motion.
5. Complete the movement by bringing your shoulders up towards your ears and then down again in a controlled manner.
6. Perform 10-15 rotations in this backward direction.
7. After completing the backward rotations, switch direction and perform 10-15 forward shoulder rotations.
8. Keep the movement controlled and smooth throughout the exercise.
9. Remember to breathe evenly and do not tense up your neck muscles during the rotations.
10. Adjust the number of repetitions based on your comfort and flexibility level.
Note: This exercise can help improve shoulder mobility and flexibility, and it can be a useful warm-up or cool-down component within a workout routine.
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