Alternating Bodyweight Seated Shrug

Bodyweight Sitting Alternating Shrug Back

1. Starting Position:

   • Sit on the edge of a sturdy chair with your feet flat on the ground, about shoulder-width apart. Ensure your back is straight and your shoulders are relaxed.

2. Hand Placement:

   • Cross your arms over your chest. Place each hand on the opposite shoulder to create a comfortable grip.

3. Movement:

   • Inhale deeply, and as you do, lift your shoulders up toward your ears in a shrugging motion. Hold this position for a moment.

4. Returning to Starting Position:

   • Exhale and lower your shoulders back to the starting position, returning to a relaxed state.

5. Alternating Shurg:

   • Repeat the shrugging motion, this time focusing on lifting one shoulder higher than the other. Alternate between lifting your left shoulder and then your right shoulder.

6. Repetition:

   • Continue alternating for 10-15 repetitions on each side. Ensure that you maintain smooth movements and controlled breathing throughout the exercise.

7. Final Position:

   • After completing the repetitions, take a moment to relax your arms and breathe deeply before standing up.

Tips:

• Keep your head aligned with your spine throughout the exercise.

• Avoid rolling your shoulders; the motion should be strictly up and down.

• If at any time you feel discomfort in your neck or shoulders, stop and reassess your form.