How to SHRUG:
A common mistake is made when an indivudal is shrugging is that they are bringing the shoulders forward in a rocking motion. By the left example we can see that the shoulders are being pulled forward instead of directly up, the main function of the traps is to elevate the shoulder blades upwards, not interally rotation and upwards.
Now what we want to see is a straight line on upward movement of the shrugs, shrug as if you are trying to connect to your ears, hold for a few seconds at the top of the contraction and then slowly release straight down.
To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax. Keep your ears, shoulders, and hips aligned:
- Raise both of your shoulders as high as you can, as if you were trying to touch them to your ears. Keep your head and neck still and relaxed.
- Hold for a count of 10. Release.
- Repeat 5 times.