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Stretching While Seated at Desk / Computer

Stretches for Shoulders, Arms and Upper Spine

Circle Motion

Extend arms out to both sides, palms up. Rotate arms backwards, in small circles. Then reverse. Rotate arms in forward circles.

Elbows Forward Motion

Place hands on hips. Swing elbows forward, then return to start position. Feel shoulders stretch.

Hands-Out Motion

Sit straight, with palms facing up. Elbows touching each side. Keeping both elbows in contact with body, move each hand outward, right and left. Feel stretch in upper arms.

"U" Flex Motion

Sit straight. Bend arms at right angles. Elbows should be at shoulder level and pointing out to each side, hands point upwards, and palms of each hand face forward (arms form "U" shape). Swing elbows forward, try to touch them together. Then swing elbows in opposite direction and feel stretch behind shoulders.

Leaning Motion I

Extend hands overhead, clasping fingers together and straightening arms. Slowly lean to the left, being careful not to overextend. Then return to straight-up position. Then slowly lean to the right, stretching the opposite way. Then return to upright position.

Leaning Motion II

Extend arms overhead, right hand grasps left wrist. As you lean to the left, feel stretch deep in right shoulder. Then reverse motion, left hand grasps right wrist.  Lean to right, feel stretch deep in left shoulder.

Arching Motion

Sit straight, hold arms straight out to each side, lean shoulders back and arch your back. As you extend, take a breath and expand your lungs. Feel your chest and arms stretching as you expand your lungs. Then release your breath and return to upright position

Additional Shoulder and Arm Stretches

Shoulder Shrug

Let arms hang at sides. Lift shoulders up and try to touch the bottom tip of each ear, and then allow shoulders to drop and completely relax.

Shoulder Swing

Let arms hang at sides. Move shoulders forward, and then backward, extending your chest out.

Shoulder Blade Flex

Sit straight. Place the palm of each hand on the inside of each knee (allow yourself to lean forward). Using both hands, push the knees outward, left and right, while thigh muscles resist the pressure, keeping both legs still. As hands push outward to sides, you should feel the powerful stretch behind each shoulder blade.

Shoulder Squeeze

Sit straight.  Place knuckles of each hand (hand is in loose-fist shape) on outside of each thigh.  Elbows of arms point out, left and right.  Slowly lean body forward and feel the stretch in the arms and shoulders. Lean back to release.

Elbow Movements for Arms and Shoulders

Basic Position

Place fingertips on each shoulder with elbows pointing out to each side. All elbow movements begin in this position.

Elbows Up/Down

Raise elbows up, above shoulder level, then down to each side.

Elbows Front/Back

Move elbows forward, touching tips of elbows in front of you. Move elbows backward, extending behind your torso.

Elbows Rotate Left/Right

Swing elbows left and right, allow your torso to twist with each rotation.

Back Stretches

Leaning Forward

Sit straight, arms at sides. Lean shoulders forward, bending at the waist. Lean head down toward knees, allow arms to be limp and hang down. Take two breaths in this position and then sit up.

Leaning Backward (for upper back)

Sit straight, arms at sides. Move feet forward 4-6 inches for balance, then lean back in chair, arching your back, letting arms hang at each side. While leaning back, take a deep breath to add extra stretch.

Leaning Backward (for lower back)

Sit straight. Bend both arms behind your back, feeling hands touch (or clasp). Gently lean backwards. Feel hands being pressed into spine area, allow back to gently bend.

Neck Releases

Side Flex

Take a deep breath, filling your lungs with air. As you exhale, let your neck fall to the left  -- all the way over to that side. In this position, take another deep breath and feel the stretch in your neck muscles. Return to starting position, head up, and take another deep breath. As you exhale, let your head fall to the right. As neck is extended, another deep breath.

Circles

Relax both shoulders and let your head fall forward, chin down to chest. Slowly rotate your head in a circle (go easy, no straining). Repeat three times, then relax. Then rotate head in opposite direction three times and relax.

Wrist Stretch (especially helpful for computer operators)

Place your left forearm on a table surface. With your right hand, grasp the fingers of the left hand. Gently bend the fingers back, pushing towards the forearm. Hold pressure for a few seconds, then release. Do each arm. Feel the stretch in the wrist, and underside of forearm.

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Sources: Stress Makes You Fat, Wrinkled and Dead Lewis Publishing Richard Lewis ISBN 0-9664069-0-7The Effectiveness of Worksite Physical Activity Programs on Physical Activity, Physical Fitness, and Health Clinical Journal of Sport Medicine 2003 Mar;13(2):106-17 Effectiveness of Physical Activity Programs at Worksites with Respect to Work-Related Outcomes Scandinavian Journal of Work, Environment & Health 2002 Apr;28(2):75-84

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