This short simple routine takes you through some basic
exercises you can do right at your desk to stretch the muscles of the shoulders,
neck, lower back and arms. Modify the exercises as needed if you have any
specific neck, back or shoulder problems. Do these stretches several times
throughout the day to relax and stretch the upper body.
Click on pictures for closer view
Shoulder Rolls
Roll the shoulders down and back, starting with small circles and
working up to larger circles. Do 10 circles backwards and then
repeat forward circles.
Back Stretch Contract the abs as you tip forward from the hips, bringing the
hands down to the floor. Relax the head down and reach with your
fingertips to stretch the back. Hold for 30 seconds.
Wide Back and Shoulder Stretch From the previous exercise, take the feet wide and bring the arms
inside the legs, then wrap the arms around the back of the calves,
grabbing onto the ankles. Gently pull with the hands to open the
shoulders and stretch the upper back. Hold for 30 seconds.
Forearm and Bicep Stretch Take the right arm straight out in front of you and flex the palm
up. Grab onto your fingers with the left hand and gently pull the
fingers back. Hold for 20 seconds and repeat on the other hand.
Forearm Stretch From the previous exercise, turn the hand down so that the fingers reach
towards the floor. Use the left hand to pull the fingers towards you,
stretching the forearm. Hold for 20 seconds and repeat on the other
hand.
Dynamic Neck Stretch Reach the left arm down and away from the body as you drop the head
to the right, stretching the neck. Place the right hand on the
head and gently press your head into the hand, then release and
stretch. Continue to contract the neck and press the head into the
head, then stretch for 10 reps then switch sides.
Twisted Shoulder Stretch Take the hands straight out in front of you and rotate the arms so
that the palms face away from each other. Cross the arms so that
the palms are pressed together and round the back, reaching the arms
away from you as you relax the head. Hold the stretch for 30
seconds.
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