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.
