Seated position Primary muscle: trapezius
Sit on the ball with a straight, tall spine. Shoulders are down.
• Feet are flat on the floor, hip-width apart.
• Hold light hand weights. Arms hang down by your sides.
• Engage your abdominal muscles.
• Exhale as you raise your shoulders toward your ears in an exaggerated shrug.
• Inhale as you lower your shoulders.
• Repeat this shrugging motion for 1 to 3 sets of 8 to 12 repetitions each.
• Strengthens the upper back and neck
• Releases tension in the neck and shoulder area
• Improves posture
• Improves range of motion
Too much?
• Do the exercise without weights.
Want more?
• Use heavier weights.