Shoulder shrugs are a popular and easy choice of exercise for strengthening your trapezius muscles. The trapezius muscles are a triangular-shaped band of tissue located in your back on either side of your neck. The muscles run from the back of your neck and along your spine, reaching the rib cage base. They control the movement of your shoulder blades as well as your upper back and neck. Having strong trapezius or “trap” muscles is important for pulling the upper spine and shoulders into alignment, therefore improving posture and reducing neck/shoulder pain. If you have a desk job, you likely spend a big part of your day with your neck pitched forward, your shoulders slumped, and your eyes focused on a screen in front of you. Over time, this posture can take quite a toll on your neck and shoulder muscles. When these muscles are strengthened through exercise, you will have an easier time maintaining proper posture. A strong trapezius pulls your shoulders back and helps stabilize your neck and upper back.
- Starting position: Grab a resistance band and hold one end in each hand. Next, step on the middle of the band with feet about hip-width apart. Stand tall, engage your abs, with chest out and back straight. Arms at your sides.
- Exhale and Pull your shoulders up toward your ears as high as you can. Hold the contraction a few seconds at the top.
- Inhale as you slowly lower your arms back to the starting position.
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