How to correct shrugs in fitness

In our daily fitness activities, we must learn to improve and perfect some of our fitness movements, which will help to make the training more scientific. We should also often consult the coach for fitness tips and experiences, which also includes the problem of shrugs in fitness. When shrugging in fitness, we can correct it through certain methods and learn some prescribed movements. Let us learn about this aspect.

How to correct shrug in fitness

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 support shoulders and sink

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

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 peak for 1-2 seconds, and inhale slowly lower back to the original position.

3. Straight bar shoulder strap sinking

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 Xiaolin does muscle-building training every time, I will arrange these three training movements for him, 2 sets of each movement, 16-20 repetitions in each set, which can relax the shoulders and neck. After Xiaolin persisted in these exercises for 1 to 2 months, his shoulder shrugging condition improved significantly. He can now feel the muscle contraction better, and he no longer shrugs when he raises his arms above his head.