How to perform Band Shrug with proper form

Equipment Needed

• Resistance band

Setup

1. Anchor the Band: Secure the band under your feet or to a low anchor point.
2. Grip the Band: Stand tall, holding the ends of the band with both hands, arms at your sides.

Execution

1. Position: Keep your feet shoulder-width apart, with a slight bend in your knees. Stand upright with a neutral spine.
2. Engage Shoulders: Pull your shoulders down and back to engage the upper back.
3. Shrug Movement: Inhale, then lift your shoulders towards your ears by contracting the trapezius muscles.
4. Hold: Squeeze at the top for a moment while keeping your arms straight.
5. Lower: Exhale and slowly lower your shoulders back to the starting position.

Tips

• Avoid Leaning: Keep your torso stable and do not lean forward or backward.
• Controlled Movement: Perform the movement slowly to maximize muscle engagement.
• Breath: Coordinate your breathing with the movement; inhale while raising and exhale while lowering.

Common Mistakes

• Using Excessive Momentum: Avoid jerking motions; focus on a smooth and controlled lift.
• Poor Posture: Maintain an upright posture throughout to prevent strain.

By following these guidelines, you can effectively perform the Band Shrug while maintaining proper form and maximizing benefits.