Chair Shrugs: how to do it

Chair Shrugs

Gentle

Seated

Neck & shoulders

Animation coming soon.
Follow the steps below, or watch one of the videos listed further down.

What it is

Lift your shoulders up toward your ears and let them drop. Releases tension in the neck and upper shoulders.

How to do it

Sit tall with arms hanging by your sides.
Lift both shoulders up toward your ears.
Hold for a second.
Let them drop down and back. Breathe out.

Key tip: Finish each shrug by drawing the shoulders slightly back.

Who should skip it, and why

You get dizziness, tingling or arm pain when you move your neck. These can be signs of a neck nerve or blood-flow problem. Have it checked before neck exercises.

Easier and harder versions

Easier: Smaller lifts.
Harder: Roll the shoulders back in a circle at the top.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.

Try it: 3 rounds of 40 seconds

Stop straight away and get help if you feel:

chest pain, pressure or tightness
dizziness, light-headedness or faintness
breathlessness that doesn't settle when you rest
sharp or joint pain, or pain that gets worse as you go
numbness, tingling, or a sudden severe headache

This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.