Shoulder shrugs or raises are great neck exercises to help relieve neck tension. These neck exercises can be done anywhere when sitting without any equipment. This neck exercise is one of the easiest and simplest to do while at the computer. Doing shoulder shrugs can help to take off the tension on the upper trapezius muscle.

The upper trapezius muscle connects from the base of the skull to the collar bone. The muscle actions of the upper trapezius are to elevate and upward rotate the shoulder blade (scapula). When this muscle gets tight the shoulders gravitate towards the ears. Tightness with this muscle can cause headaches, numbness and tingling down the arms, dizziness, neck and shoulder pain. You may feel knots along the side of your neck and shoulders and can produce pain. There are neck exercises and stretch exercises to help relieve the neck tension.

To do the sitting shoulder shrug neck exercise start by sitting up straight. Before you start, make sure that the eyes are looking straight ahead and that a chin tuck is performed. With the proper posture, this will get the best benefit and reduce neck tension.  Let your arms and hands hang by the side. Take a deep breath in. Slowly exhale while bringing the shoulders towards the ears. Count to 10. Take a deep breath in while bringing the shoulders back down. Repeat this neck exercise 10 times, a couple of times a day.

 All neck exercises should be done in a pain free zone. If there is pain, numbness or dizziness with this neck exercise, stop the neck exercise. Try to readjust the position and raise the shoulders a small amount. If there is continued pain or any symptoms, discontinue and check with a health professional.

A progression of these shoulder shrugs are with theraband resistance, standing and using weights. Try the sitting shoulder shrugs and inform me how well this neck exercise helps you. Any neck exercises when done on a daily basis will reduce tension at a steady pace.