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Exercise handout — move better, feel better.
Shoulder Shrugs (Light)
Light shoulder shrugs to strengthen upper trapezius. Keep light to avoid excessive tension patterns.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
No equipment needed
No equipment? Try: Resistance bands, Bodyweight only
Dosage
2
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand tall holding light weights at sides
- Shoulders start relaxed
- Good posture with chin tucked
No image for this step. Follow the written instruction.
Step 1 of 5
Shrug shoulders straight up toward ears
No image for this step. Follow the written instruction.
Step 2 of 5
Brief squeeze at the top
No image for this step. Follow the written instruction.
Step 3 of 5
Lower slowly with control
No image for this step. Follow the written instruction.
Step 4 of 5
Pause at bottom before next rep
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale on shrug up
- Inhale on lower
Form Cues
- Straight up motion
- Brief hold only
- Control the lower
- Keep neck neutral
Common Mistakes to Avoid
- Rolling shoulders
- Using too heavy weight
- Holding at top too long
- Chin jutting forward
Safety Information
Keep weight light. Avoid if already have tense upper traps.
Progressions
Slightly heavier weight.
Regressions
Lighter weight or no weight.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.