Shoulder Shrugs

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


Upper trapezius
Rhomboid major
Rhomboid minor
Levator scapula


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.
    • 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.

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.

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March 7, 2015

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