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"Fitness Decoded" is a comprehensive guide to achieving lifelong health and happiness through fitness. Author Kevin DiBacco, drawing from his experiences as a competitive powerlifter and overcoming numerous health challenges, offers practical advice on nutrition, exercise, stress management, and maintaining motivation. This book debunks common fitness myths and provides strategies for integrating fitness into daily life at any age.

 

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SIMPLE SHOULDER SHRUG

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SIMPLE SHOULDER SHRUG TARGETED MUSCLES: SHOULDER/NECK A 2011 study  involving 537 people in Denmark found that participants with work-related neck pain got significant relief by doing specific neck-strengthening exercises, including shoulder shrugs with dumbbells Start with your feet flat on the floor, in a standing position. Your feet should be shoulder-width apart. With your arms at your sides, turn your palms to face each other. If you’re doing the exercise with weights, bend down and grab them now.  Bend your knees slightly so that they line up with (not past) your toes. Keep your chin up, facing straight ahead, and your neck straight. While you inhale, bring your shoulders as high up toward your ears as you can. Do the movement slowly so that you feel the resistance of your muscles. Hold..Hold..Hold.. for 10 seconds. Lower your shoulders back down and breathe out before repeating the movement. Aim for 3 sets of 10 repetitions to start. ...
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