How to correct shrugging

There are many reasons for shrugging shoulders, and most of the time it is a personal habit. If this habit is formed, it will have a certain impact on the shoulder bones. On the one hand, it is not beautiful, and on the other hand it will also cause some harm. When shrugging shoulders occurs, it can be corrected through certain methods. It can be gradually corrected under the guidance of a fitness coach, and the effect is still good. Let’s learn how to correct shoulder shrugging.

How to correct shrugging

The flexibility of the shoulder and neck muscles is mainly due to the fact that the upper trapezoids are relatively too strong, and the middle and lower trapezoids and rhomboids are pulled upwards. So I arranged three targeted trainings for him, as follows:

1. Hands under shoulders

Action essentials:

Place your hands shoulder-width apart, with your palms supported on the bench, elbows slightly bent and fixed, back straight, and body as close to the bench as possible. Inhale, lower your body vertically, and try to touch your ears with your shoulders. Exhale, and use downward force to return your body to the shoulder-down position. The elbow joint angle remains unchanged during the whole process, and the body always moves vertically close to the bench.

2. Prone Fly

Action essentials:

Lie prone on a flat bench, tighten your chin, lift your head and chest slightly, tighten your waist and abdomen, straighten your feet and put them together, and place your hands on both sides of your shoulders with your elbows slightly bent. Exhale, use the middle and lower trapezoidal muscles and rhomboids to open your hands to the sides of your body, with your elbows parallel to your shoulders (if you shrug your shoulders, your elbows should be slightly lower than your shoulders), clamp the middle of your back, contract at the top for 1-2 seconds, and inhale slowly lower back to the original position.

3. Straight bar shoulder strap sinking

Action essentials:

Grab the straight bar with both hands, with a grip slightly wider than shoulders, elbows slightly bent and fixed, chest up, head slightly tilted back, abdominal core firm, and feet bent and folded. Inhale, slowly lift your shoulders, and stretch your back as far as possible. Exhale, and push downward to retract your shoulder blades, keeping your shoulders down. The movement should not be too fast, make sure the abdomen is tightened and the waist is not straightened, and do not clench the arms too tightly to avoid overtired arms.

Before doing muscle-building training, arrange these three training exercises, 2 sets of each exercise, 16-20 repetitions per set, to relax your shoulders and neck. After doing these exercises for 1-2 months, my shoulder shrugging has improved significantly. I can now feel the muscle contraction better, and I no longer shrug when I raise my arms above my head.