Seated Shoulder Shurg

How to do it

1. Sit upright in your chair with your feet flat on the floor and your arms relaxed at your sides.
2. Engage your core and simultaneously raise both shoulders as high as possible toward your ears.
3. Hold the elevated position for 2-3 seconds, squeezing your upper trapezius muscles.
4. Slowly release and lower your shoulders back down to the starting position.
5. Repeat for the desired number of repetitions.

Form cues

• ✓Keep your spine tall and neutral
• ✓Lift shoulders straight toward your ears
• ✓Hold the squeeze at the top
• ✓Keep your neck relaxed and long
• ✓Lower shoulders slowly with control

Breathing: Exhale as you lift your shoulders, inhale as you lower them.

Common mistakes

• ✗Rolling shoulders forward, which can strain the neck
• ✗Tensing the jaw, which increases unnecessary tension
• ✗Moving too quickly, which reduces muscle engagement
• ✗Shrugging unevenly, which creates muscle imbalances

Muscles worked

Primary: traps. Secondary: delts, neck.

Suggested sets & reps

Frequently asked questions

Learn the fundamentals

• Lesson 16Strength Training Basics for Beginners
• Lesson 19Mobility, Stretching, and Corrective Movement
• Lesson 23Stress, Eating Behavior, and Body Health

Related Office Fit moves

• desk close grip push ups
• desk half bent with straight hands raise stretch
• desk incline plank hold
• desk palm of hands stretch
• desk push ups
• desk push ups standard
• desk standing back stretch
• desk standing leg stretch