Exercise: Shrugs & Rotations
This exercise is categorized as a mobility exercise.
Here’s what muscles are involved in this movement:
- Trapezius
- Rhomboids
- Latissimus Dorsi
- Erector Spinae
- Serratus Posterior
- Serratus Anterior
- Sternocleidomastoid
This exercise doesn’t require any equipment – all you need is your body!
The goal of this movement is essentially to give you an excuse to move your upper body around – especially in times where you’re unable to move as much (i.e. at work on a desk).
Here’s how to do it:
- Pretend something is in between your shoulder blades, and then to squish back as hard as you comfortably can!
- Next you want to shrug your shoulders up nice and high – you’ll be using your upper traps here, which most of us, to be honest, could use a bit more (the shrugging action at least). You can bring your neck back a bit if it’s more comfortable.
- Then you’ll want to roll your shoulders forward – keep in mind this means only your shoulder and shoulder blade should be moving, not your head and neck, or your back itself.
- Lastly, you’ll want to roll your shoulders downwards, really pull them down to the ground – you’ll feel the difference despite it not looking like much.
- All
- Exercises
- Self-Massage
Mobility
Archer Pulls
Unstiffen your back with this easy to-do exercise!
Strengthening & Mobility
Drop Squats
Turn this into a mobility exercise with this one little extra motion.
Self-Massage Release
Upper Back Foam Roll
Try these Foam Roller moves to release your Upper Back Tension!
Strengthening & Mobility
Crab Pose
Feeling like you’re stuck hunched over? Try this movement out!
Strengthening
Butterfly Bridges
Here’s an exercise for both your inner thigh muscles and glutes.
Mobility
Shrugs & Rotations
Try this 15 second exercise for when you’re stuck at work!