My Workouts and exercise for the month: trial routine for the neck and shoulders > Sitting shoulder shrugs

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Sitting on a chair ,hands on your shoulders, elbows out to the side, keep the neck long and relaxed

Exercise 4 of 6

Watch Video:

Sitting shoulder shrugs. In this exercise sit on a chair with the feet flat on the floor, place your hands on your shoulders with the elbows pointing out to the side, using your shoulders gently take the shoulders forwards and up, and gently lower back and down in a circle and repeat 5 times. Again using the shoulders gently take the shoulders back and lift, and bring them forwards and down in a circle. Breathe in as you draw the shoulder forwards and up, breathe out as you allow the shoulders to drop back in a half circle and repeat 5 time. Breathe in as you draw the shoulders backwards and up, breathe out as you allow the shoulders to come forwards and down, breathe in as you draw the shoulders backwards and up. Repeat 5 times.

 

 Care notes 

Keep the neck long and the chin tucked in. 

Keep the shoulders soft through out the exercise. 

Keep the hands relaxed. 

Keep the feet flat on the floor. 

Make sure that you can feel the balls of the feet and the heel on the floor throughout the movement. 

Feel the stretch throughout the exercise. 

Draw the navel towards the spine.

STOP IF YOUR BACK OR NECK HURTS YOU AT ANY TIME .