Shoulder Shrug Exercise – Why You Need to Try It

Headaches and migraines have detrimental effects on the body, especially the neck and shoulders, that can get really uncomfortable during attacks. If you have been suffering from headaches and migraines, chances are, you feel chronically tight through your neck and shoulders. Rather than getting a massage to deal with it, Dr. Beth, an Osteopath at Melbourne Headache Solutions, shares a helpful exercise, the shoulder shrug, that significantly reduces that sort of tension you feel around your neck and shoulders.

Shrugging your shoulders means lifting them upwards towards your ears in a motion of raising or tensing them. This movement primarily engages the trapezius muscles, which are situated in the upper back and neck region. The trapezius muscles play a pivotal role in various movements of the shoulder and neck, including elevation, depression, retraction, and rotation. Hence, shoulder shrugs are commonly utilised as a targeted exercise to strengthen and develop these muscle groups.

But before performing the exercise, we need to run through a test to see if you really need it. This test helps determine the need for and suitability of the exercise by evaluating the strength and range of motion of the trapezius muscles. There are some techniques to know that. Here’s how it is done.

In a standing position, pop your hands on your hips and you control your shoulders all the way to your ears and then all the way down, trudging all the way up and then way down. Repeat this step. Your shoulder blades should move evenly and smoothly with one another. If they are clunking instead of moving smoothly, that is a good indication that you need this exercise, the shoulder shrug.

If your shoulder blades move alternatively or judder as they move down or any combination of this, that means that the muscles on top of your shoulders which are the upper fibers of the trapezius muscle are weak. When these muscles are weak, they could lead to that feeling of tightness all the time. The upper fibers of the trapezius muscles, attaching to the upper part of the neck which, as we know, is the upper joints in the neck are your headache and migraine joints. These muscles are tight and they can pull on your headache and migraine joints and can increase attacks.

One common cause of shoulder stiffness is poor posture, particularly when sitting for extended periods without adequate support for the spine and shoulders. This can lead to muscle imbalances and tension in the neck and shoulders, triggering or worsening headaches and migraines.

Another contributing factor to stiff shoulders is stress and tension. Emotional stress often manifests physically, causing muscles to tighten and become stiff, including those in the shoulders. Chronic stress can exacerbate this tension, resulting in persistent stiffness and discomfort that can contribute to headache and migraine episodes.

Furthermore, lack of movement and sedentary lifestyles can also contribute to shoulder stiffness. Prolonged periods of inactivity or repetitive movements without proper stretching and mobility exercises can lead to muscle tightness and restricted range of motion in the shoulders, increasing the likelihood of experiencing headaches and migraines.

Additionally, underlying medical conditions such as arthritis or cervical spondylosis can cause stiffness and discomfort in the shoulders. These conditions result in degeneration of the cervical spine and surrounding tissues, leading to inflammation and stiffness that can radiate into the neck and shoulders, exacerbating headache and migraine symptoms.

Understanding the various causes of stiff shoulders is crucial in addressing and managing headaches and migraines effectively. Incorporating exercises like the shoulder shrug into a comprehensive treatment plan can help alleviate shoulder stiffness, reduce muscle tension, and ultimately provide relief from headache and migraine symptoms.

Now that you know how to determine if you should be doing this exercise or not, it is about time that you learn the steps of the shoulder shrug exercise.

First, simply pop your hands on your hips and control your shoulders all the way up and all the way down. Repeat this step for forty times and do 3 sets for 3 times a week. If your shoulders clunk, try to make them move smoothly. Your shoulders will eventually figure it out on their own.

Over time, the muscles on top of your shoulders, through the shoulder shrug exercise, will become stronger and then, as they become stronger, they are going to become softer which is exactly what we want. As a result, you are not going to feel like you need to stretch them out anymore, which is a great sensation. And, they are also not going to be tugging on your headache and migraine joints anymore. This means that you will experience fewer headaches and migraines and reduced intensity.

Now, you might get a sensation on top of your shoulders as you do this exercise. That means that they are actually effective. As a beginner, you might not be able to get through all 3 sets of 40 in a row. And that’s fine. But you can increase it over time until you are able to do the 3 sets of 40.

Give this exercise, the shoulder shrug, a go and see how you find it.

If you find this information interesting, feel free to reach out to us at Melbourne Headache Solutions for more expert tips and guidance.

 

Your Questions Answered

How do I do the shoulder shrug exercise?

The shoulder shrug involves lifting your shoulders towards your ears, then lowering them back down. Place your hands on your hips and lift your shoulders up towards your ears, then relax them back down. Repeat this movement for 40 repetitions, aiming for 3 sets, 3 times a week. This exercise strengthens the trapezius muscles, which can alleviate tension in the neck and shoulders.

Why should I do the shoulder shrug exercise?

The shoulder shrug targets the trapezius muscles, which play a crucial role in shoulder and neck movements. Weak trapezius muscles can contribute to shoulder stiffness and tension, which may exacerbate headaches and migraines. Strengthening these muscles through the shoulder shrug exercise can help reduce muscle tightness and discomfort, potentially leading to fewer and less intense headache or migraine episodes.

What causes shoulder stiffness and how does it relate to headaches and migraines?

Shoulder stiffness can result from poor posture, stress and tension, lack of movement, or underlying medical conditions like arthritis. Tightness in the neck and shoulders can contribute to headaches and migraines by creating tension in the upper body. Strengthening exercises like the shoulder shrug can help alleviate shoulder stiffness and reduce the likelihood of experiencing headache or migraine symptoms.

 

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