Shoulder Stretches

Many people are required to sit at a desk and look at a computer all day long for their job. This leaves them feeling sore, stiff, and achy all over and oftentimes, suffering from back and neck pain.  Below are some exercises which help to relax those tight muscles, prevent repetitive strain injuries, improve circulation and relieve tension. By regularly performing these exercises, you should feel less tension, stiffness and other back pain symptoms, allowing you to be more productive all day long.

SHOULDER STRETCH

1)     While sitting in your office chair, look straight ahead and glide your chin backwards so that you make a double chin.

2)     Place your right palm on the left side of the head and gently push your right ear toward your right shoulder. Make sure you don’t elevate your left shoulder. You should feel a stretch on the left side of your neck and in your left shoulder.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

SIDE NECK STRETCH

1)     While sitting in your office chair, turn your head and look down into your right armpit.

2)     Place your right hand behind your head and gently pull your head towards your right armpit. Do not let your left shoulder rise. You should feel a stretch on the left side of the neck.

3)     Hold this position for 20 seconds. Return to neutral position. Repeat on the other side.

UPPER NECK STRETCH

1)     While sitting in your office chair, keep your back straight and lower your chin down towards your chest.

2)     Place your hands on top of your head and gently push your head down until you feel a stretch along the upper part of the neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat this exercise two more times.

NECK ROTATORS STRETCH

1)     While sitting in your office chair, slowly turn your head and look to the right until your chin is parallel with your right shoulder.

2)     Do not rotate your shoulders. You should feel a stretch along the left side of your neck.

3)     Hold this position for 20 seconds. Return to neutral. Repeat on the other side. Do a total of three sets on each side.