{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Shrug",
      "kind": "common"
    },
    {
      "text": "Bodyweight Shrug",
      "kind": "common"
    },
    {
      "text": "Standing Shrug",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "levator-scapulae",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "depression"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility",
      "rehabilitation"
    ],
    "movement_patterns": [
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "570"
  },
  "id": "oec:shoulder-shrug",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and arms hanging naturally by your sides.",
      "Maintain a neutral spine, forward-facing head, and relaxed shoulders."
    ],
    "steps": [
      "Elevate your shoulders straight up toward your ears as high as possible without bending your elbows.",
      "Pause momentarily at the top of the contraction.",
      "Lower your shoulders under control back to the starting position."
    ],
    "breathing": "Inhale as you raise your shoulders; exhale as you lower them.",
    "cues": [
      "Shoulders to ears.",
      "Keep arms long and straight.",
      "Move straight up and down, do not roll the shoulders."
    ],
    "common_faults": [
      {
        "fault": "Rolling the shoulders backward or forward at the top.",
        "correction": "Elevate the shoulders strictly straight up and down in the vertical plane."
      },
      {
        "fault": "Bending the elbows to assist the movement.",
        "correction": "Keep your arms fully extended and allow all movement to originate at the scapulae."
      },
      {
        "fault": "Protracting the neck forward to reach for the shoulders.",
        "correction": "Keep your head stationary and chin neutral throughout the repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid excessive neck tension by keeping the cervical spine aligned."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Shoulder Shrug",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shoulder Shrug",
        "url": "https://wger.de/en/exercise/570/view-base",
        "license": "CC0-1.0",
        "author": "BFad07"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation movement performed by elevating the scapulae toward the ears to strengthen and mobilize the upper trapezius."
}