You might notice that at the end of the day, you feel neck and shoulder tension or pain. This pain is partially related to a weak trapezius. The trapezius originates at the base of your skull and extends out toward your shoulders and mid-way down your spine. It functions to lift your shoulders as well as extend your neck. Strengthening the upper and lower portion of your trapezius will help alleviate neck discomfort, according to Healthology.com.
Shoulder Shrug
Step 1
Hold dumbbells in your hands by your sides, says ExRx.net. Keep your palms facing your body.
Step 2
Stand with your feet hip-width apart and posture erect. Inhale before you begin.
Step 3
Exhale as you elevate your shoulders in a shrugging motion toward your ears. Keep your shoulder blades pulled in toward your spine.
Step 4
Inhale as you lower your shoulders, keeping your shoulder blades toward your spine the entire time. Repeat for 15 to 20 repetitions.
Upright Row
Step 1
Stand with dumbbells in your hands with your palms facing the front of your thighs, suggests Oregon State University. Inhale before beginning.
Step 2
Exhale as you pull the dumbbells up the front of your body, leading with your elbows. Your hands should always stay lower than your elbows.
Step 3
Stop when the dumbbells reach the top of your chest. Your elbows should be out to the sides at shoulder-height, and your hands should still be lower than your elbows. Allow your wrists to bend so that your knuckles point toward the floor.
Step 4
Inhale as you lower your arms with the dumbbells leading and repeat for 12 to 15 repetitions.
Lateral Raise
Step 1
Stand holding dumbbells by your sides with your palms facing the sides of your thighs, says Georgia State University.
Step 2
Inhale, then exhale as you lift the dumbbells out to the side with only a slight bend in your arms.
Step 3
Stop when the dumbbells reach shoulder height and slowly lower your arms while inhaling to repeat for 10 to 15 repetitions.
Tips and Warnings
- Keep your core tight on all exercises and your back straight. Increase the weights once you are comfortable with the exercises. Choose a weight that allows you to complete eight to 12 repetitions. Perform two to four sets of each exercise.
- Using weights that are too heavy to be properly lifted can cause injury. Stop if an exercise causes joint pain.
Things You'll Need
- Dumbbells
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