Hold light dumb-bell weights in each hand & keep your core stability muscles engaged below the belly button the entire time. Take a step forward with one foot. Bring your arms out into abduction to about 45 degrees. Keeping the arms up at 45 degrees, shrug the shoulders to the ears and bring them back down again. Repeat 10 to 15 repetitions for 3 sets. This exercise is great for strengthening and retraining the neuromuscular control of the Upper fibres trapezius muscles after neck related whiplash injuries, chronic neck dysfunction or shoulder complex & rotator cuff dysfunctions. They attach onto the scapula up to every vertebrae of the neck and base of the skull.