Shoulder Raise

A simple body-weight exercise where shoulders are raised toward the ears and lowered in a controlled manner to engage the upper traps and shoulder muscles.

Instructions

1. Relax your arms to your sides in a standing position with feet shoulder-width apart.
2. Keep your shoulders back and chest up with neutral posture.
3. Raise your shoulders up toward your ears as high as possible.
4. Pause briefly at the top of the movement.
5. Lower your shoulders back down in a controlled manner.
6. Return to the starting position with arms hanging at your sides.
7. Maintain good posture throughout, avoiding forward head position.
8. Repeat for the prescribed number of repetitions.

Tips

• This movement is primarily a shrug; do not involve your arms in the motion.
• Move slowly and control the movement rather than using momentum.
• Feel the contraction in the upper traps at the top of the movement.
• Keep your arms straight and relaxed at your sides throughout.
• Exhale as you raise and inhale as you lower for better breathing patterns.