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Desk Stretches To Ease Aches and Pains

This document provides instructions for 8 desk stretches to ease aches and pains: 1. Seated spinal rotation stretches the lower back by rotating the upper body from side to side. 2. Posterior shoulder stretch involves pulling one elbow into the chest while tilting the head, stretching the shoulder. 3. Several stretches target the shoulders, including shoulder shrugs, and single- and double-arm stretches above the head to relieve pressure and stretch the shoulders.

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adamsmithjr
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39 views2 pages

Desk Stretches To Ease Aches and Pains

This document provides instructions for 8 desk stretches to ease aches and pains: 1. Seated spinal rotation stretches the lower back by rotating the upper body from side to side. 2. Posterior shoulder stretch involves pulling one elbow into the chest while tilting the head, stretching the shoulder. 3. Several stretches target the shoulders, including shoulder shrugs, and single- and double-arm stretches above the head to relieve pressure and stretch the shoulders.

Uploaded by

adamsmithjr
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Desk stretches to ease aches and pains

1. Seated spinal rotation 2. Posterior shoulder stretch 3. Shoulder shrugs 4. Sitting back extensions
• While seated, cross your • Hold one arm across your • Gently lift your shoulders. • Sit straight with your feet
arms over your chest. body. • Let them slowly fall. together.
• Grab your shoulders. • Pull your elbow into your • You should feel tension • Put the palms of your
• Rotate your upper body chest. being released as your hands into the small of
from the waist, turning • You should feel your shoulders drop. your back.
gently from left to right as shoulder gently stretching. • Lean back over your
far as you can. hands, feeling your lower
• You should feel a tension back stretch out.
on both side of your lower
back as it stretches out.
5. Neck rotations 6. Upper shoulder and neck 7. Shoulder extension – one 8. Shoulder extension – two
• Keep your head upright. stretch • Stand up and stretch your • Hold both arms above
• Gently turn your head • Sit on one hand. arms out behind you. your head.
from side to side. • Tilt your head away from • Clasp your hands together • Link your hands with your
• As you turn your head, try the hand you’re sitting on. and gently lift your arms. palms facing upwards.
to move it past your • Tilt your head slightly • You should feel the • Reach as high as possible.
shoulder. forward, towards your pressure in your shoulders • You should feel your
• You should feel the shoulder. ease off. shoulders stretching.
muscles on the outside of • You should feel the
your neck gradually muscles in your neck and
stretching. shoulder being stretched.
• Change sides, and repeat.

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