Chair Seated Shrug

Sitting Shrug on a Chair

Positioning:

1. Sit on the edge of the chair with your feet flat on the floor, shoulder-width apart.

2. Keep your back straight and shoulders relaxed.

3. Place your hands on your hips or rest them on the chair's sides for stability.

Movement:

1. While keeping your arms at your sides, inhale deeply.

2. As you exhale, slowly lift your shoulders toward your ears in a shrugging motion.

3. Hold the shrug at the top position for a moment (about 1-2 seconds).

4. Slowly lower your shoulders back to the starting position as you inhale.

5. Repeat this movement for 10-15 repetitions, focusing on the contraction of your shoulder muscles.

6. Ensure you're moving smoothly and control your breath throughout the exercise.

Tips:

• Keep your head aligned with your spine to avoid strain.

• Avoid rolling your shoulders; focus solely on lifting and lowering.

• Perform this exercise slowly to maximize effectiveness and minimize injury risk.