TRAPS:

• Dumbbell Shrugs Stand straight, grasp a dumbbell in each hand and hold then at arms length at your side. Shrug your shoulders as high possible, attempting to touch your ears with them, while you keep your arms straight. Pause for a moment at the top for a good hard crunch, then lower the weight, slowly, back to starting position.
  
  
• Behind the Back Shrugs Grasp the barbell with your palms facing backwards and the bar behind you. Lift or shrug your shoulders as high possible, attempting to touch your ears with them. Pause for a moment at the top for a good hard crunch, then lower the weight, slowly, back to starting position.
  
  
• Upright Rows Position your feet at a shoulder width stance and with your hands close together in an overhand grip on a straight bar. Keep your back straight and your head up. Slowly raise the weight up and under control. Keep the bar close to your body at all times. Raise the bar as high as possible and with your elbows higher than the bar. Hold at the top and then slowly lower the weight back to the starting position. Avoid jerking the weight or using your lower body for momentum.
  
  
• Cable Shrugs Stand straight, grasp a bar that is attached to a low cable pulley with an overhand grip and hold it at arms length out in front of you. Lift or shrug your shoulders as high possible, attempting to touch your ears with them. Pause for a moment at the top for a good hard crunch, then lower the weight, slowly, back to starting position.

Please consult with a health professional before undertaking
any program which involves strenuous activity.