Shoulder Shrugs

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Description:
Shoulder shrugs are a gentle warm-up exercise for the shoulders. This exercise also brings awareness to shoulder placement and increases mobility.
Targeted Muscles:

Elevation:

Upper trapezius
Rhomboid major
Rhomboid minor
Levator scapula

Depression:

Lower trapezius
Serratus anterior
Pectoralis minor

Set up:
Lying on your back with your knees bent and feet on the floor. The spine is in a neutral position. Arms are long by your side palms facing down.
Action:
    • Once in position taken inhale and begin to slide your shoulders to your ears without letting her shoulders roll forward. Palm’s remain flat on the ground.
    • Exhale and begin to depress your shoulders as if you are reaching to touch your feet. Do not let your shoulders rolled forward or your arms leave the floor.

Techniques/Cues:
What you may feel:
    • You should feel your upper trapezius muscles contract as tightly as possible when shrugging towards your ears.
    • Contract your Latisimus Dorsi muscles and feel your armpits squeeze as you reach like you are going to touch your feet.

Contraindications:
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March 7, 2015

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