can some one plz tell me how to do shrugs the right way. becuse last night i was going shrugs in the gym and today i got a major stiff neck passed out couple of times. I really dont wana get this shit again.

btw what can i do to make the pain less

The proper movement can be described as leaning slightly forward, and trying to touch your ears with your shoulders. Whatever you do, don't fall for the "roll your shoulders" deal. Although I don't believe it's harmful for the neck, the rotator cuffs are put in a bad spot with those.

The neck stiffness can be greatly reduced by stretching your neck and traps both after the workout and the next day. Try turning your head to the left and pulling it gently toward your chest with your right hand. Try the same for the right side, and hold each stretch for about 20-30 seconds, rest 20-30 seconds, and repeat twice. Don't pull too hard, though--when you feel the stretch, but before you feel pain, in your lower traps, stop there.

Of course, a good massage always works wonders too.

Shrugs are highly overrated anyhow. Just deadlift or do partial deads. You'll get a hellacious trap workout and it will work your complete trapezius and not just the top part. Powerlifters have HUGE traps and they never shrug.

Relax. Start by relaxing face and jaw. Now use a weight that you can control in the up and down motion, don't jerk it. Exercise is to work traps not whole body.

the pain is in my neck towars the head,just below my right ear

the pain is in my neck towars the head,just below my right ear

If your neck is hurting, you used bad form. How did you do your shrugs. What other exercises did you do? Shrugs should not hurt your neck there. Are you jerking the weight around, or using controlled movements? Sounds like you pulled something. Go easy tonight, and it will probably be relaxed tomorrow.

my form was standing straight absolutly straigts and pusling the weight up when the weight would be at teh highest point, i would lower my head so that my chin will rest on my chest.

i would lower my head so that my chin will rest on my chest.

Aha! That's the problem. Keep your head looking straight forward when you do shrugs. Do not lower your head.

Stand up straight, knees unlocked, shoulders back, hold the DB's in each hand and shrug straight up. Hold in the up position for a second or two and lower the weights slowly (take a second or two). Don't bend your head or neck. Keep looking straight forward.

y knees unlocked? so not to put stress on the joints

y knees unlocked? so not to put stress on the joints

To help prevent injury. But, its not terribly critical for shrugs. Its something that is somewhat odd at first (not locking), but will quickly become second nature and you'll never think of it again unless the exercise specifically calls for it.

y knees unlocked? so not to put stress on the joints

Can't you also pass out from locking your knees too long? They told us not to do that in marching band and people would pass out from doing it. Not sure if that applies to everything or just that.

That's what they told me at my wedding. :p I locked them anyways and was fine.