We all have everyday aches and pains caused by sitting and/or typing for long periods of time but we can find relief. Take a few minutes out of your day to try out the stretches below which can be done at your desk.

Desk Stretches for shoulders and upper back

Shrugs:

desk1

  • Start with the arms relaxed hanging loosely by your sides
  • Inhale deeply and shrug your shoulders by lifting them toward your ears
  • Hold for 5 seconds
  • Repeat three times

Leg hugs:desk2

 

  • Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Place your feet flat on the floor with the knees and ankles touching.
  • Lean the upper body over the legs resting the chest on the thighs. Let your arms dangle loosely to the floor and the head drop over the knees.
  • Next, wrap your arms under your knees and grasp the wrist, forearms or elbows. Feel the stretch in your back, shoulders and neck. Hold for 10 seconds
  • Release arms so the hands dangle toward the floor.
  • Repeat as often as need.

Bear Hugs:desk3

  • Stand tall and wrap your arms around your chest. Try placing the right hand on the left scapula and the left hand on the right scapula.
  • Relax your shoulders and imagine moving the scapula away from the spine, stretching the upper back. Breathe deeply and lengthen the ears away from the shoulders.
  • Repeat as needed.