Revorehab vol. 9 - shoulder shrug

This is a fantastic exercise for shoulder rehabilitation, neck, and upper back complaints to build control, activation, strength, and endurance. We’re using the cable here to assist with control.

It’s a great approach to combating the effects of gravity, slouched postures and prolonged sitting commonly seen in today’s society.

This is how we do it:

1. Hold on to a light cable on a low setting to begin with.
2. Bring the shoulder blade back gently into retraction and maintain this position throughout the exercise
3. With the arm straight at a 30 degree angle shrug the tip of the shoulder up towards the ear. This angle is optimal in training the upper trapezius and the assisting serratus anterior muscle.
4. Slowly lower back down smoothly under control without shuddering or shaking

Aim for 3 sets up to 20 repetitions as a warm up exercise on each arm.

This can also be completed using light dumbbell weights, resistance bands or a barbell with both hands for variation.