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	Exercise: Shoulders - Shoulder Shrug (Free Weights)

			Barbell or Dumbbells

			Stand with back straight, feet approximately shoulder-width apart and abdominal muscles contracted to hold torso stable. Hold the barbell with a pronated grip (palms facing body approximately shoulder-width apart). (If using dumbbells, palms should face the sides of the body.)

			Holding barbell (or dumbbell) with straight arms, lift shoulders straight up, as high as possible (This exercise has a small range of motion). � Pause; slowly lower to starting position. � Repeat.

			Exhale while lifting shoulders; inhale while returning to starting position. Avoid holding your breath.

			Strengthens the shoulder girdle and neck muscle (upper trapezius, levator scapulae, rhombiods).

			Lift the shoulders up and then back before lowering to starting position. With dumbbells this exercise may be done in a seated position.

			This exercise may be contraindicated for some individuals with shoulder, neck or back problems, arthritis, high blood pressure or during pregnancy.

			For maximum effectiveness, move both shoulders simultaneously. Use slow and controlled movements. In this exercise the arms are not actively involved; only the shoulder girdle and neck muscles are used.