Upper trap shrugs with weights

1. Standing holding  weights (or bags of shopping) with hands 30 degrees away from the side of your body, palms facing forwards.

2. Keep your elbows straight and squeeze your shoulder blades together slightly.

You can do this at a door frame for support and some guidance.

3. Gently lift (shrug) the shoulders up 1-2cm only, to activate the upper traps.

4. If you feel your neck working, you have shrugged up too high

 Hold for 3 seconds, slowly relax and reset.