# Shoulder rolls with breath   [shoulder_rolls_breath]

Slow shoulder circles paired with the breath.

Duration: 75s   Transition in: 10s   Intensity: 1
Energy: low-high   Position: standing -> standing
Props: none
Modality: mobility, breath
Goals: desk_reset, neck_shoulders, down_regulate
Body regions: shoulders, neck
Scores  morning 0.8  evening 0.7  low-energy 1

Spoken instruction:
Stand or sit comfortably and let your arms hang loose. As you breathe in, draw your shoulders up and back. As you breathe out, let them roll down and forward. Keep the circles slow and smooth, following your breath. After several rounds, reverse the direction.

Safety notes:
- Keep the movement comfortable and pain-free.