Many individuals who want to maintain a fit and healthy body stick with a workout routine that usually includes the use of weights. One of the favored workout routine by many is the dumbbell shrug. The manner on how the individual executes the dumbbell shrug or shoulder shrug can determine whether he/she is strengthening the trapezius muscles or taking a risk for a possible injury.
A dumbbell shrug that is properly performed involves holding the weights straight on the side and using the trapezius muscles to shrug the shoulders towards the level of the ears before gradually moving back to the beginning position. Poor posture, overloading the dumbbell weights and excessive range of motion can increase the risk for injuries.
Back strain
Safely using the upper trapezius, scapular muscles and middle trapezius requires correct posture. If the individual has poor posture such as slouching, it offsets this alignment via the neck and spine.
Hunching forces the middle of the back to assume the resistance of the weights instead of targeting the upper trapezius muscle. After some time, this can result to the same type of strain one can experience from sitting in a hunched position in front of a computer all day.
Neck strain
Performing the dumbbell shrug without the head in the right position can lead to alignment-related injuries and even neck pain. If the individual struggles to shrug more weight than usual, it can increase this risk. It is also impossible to completely involve the upper and mid trapezius muscles if the head is tossed back, hanging it forward or moving it around in circles. Remember that this disrupts the proper alignment of the spine and forces the neck muscles instead of the upper trapezius to compensate.
Muscle tear
Dumbbell shrugs focuses most of the resistance on the upper trapezius. Take note that overloading the dumbbell weight while engaging in a single vertical movement can pull on or rip the trapezius muscle. Since only a single muscle is being focused on while performing a dumbbell shrug, overloading can place substantial risk on one area.
The tearing can also occur if the individual will allow the shoulders to fall from the shrug instead of using the muscles in lowering them in a gradual manner. It is also recommended to keep the arms extended during the exercise. Performing the exercise with the arms bent at the elbow can also strain on the forearm.
Rotator cuff damage
A common error when performing dumbbell shrugs is rolling the shoulders instead of lifting them straight up and down. The arms hang by the sides on the transverse plane. This becomes unsafe and ineffective since the momentum of the rolling shoulders is moving the dumbbell instead of the trapezius muscles. This results to unwanted strain or even tearing on the rotator cuff.