1. Sit on the edge of the chair with your feet flat on the floor, shoulder-width apart. 2. Keep your back straight and shoulders relaxed. 3. Place your hands on your hips or rest them on the chair's sides for stability.
Movement:
1. While keeping your arms at your sides, inhale deeply. 2. As you exhale, slowly lift your shoulders toward your ears in a shrugging motion. 3. Hold the shrug at the top position for a moment (about 1-2 seconds). 4. Slowly lower your shoulders back to the starting position as you inhale. 5. Repeat this movement for 10-15 repetitions, focusing on the contraction of your shoulder muscles. 6. Ensure you're moving smoothly and control your breath throughout the exercise.
Tips:
- Keep your head aligned with your spine to avoid strain. - Avoid rolling your shoulders; focus solely on lifting and lowering. - Perform this exercise slowly to maximize effectiveness and minimize injury risk.