If you’re reading this, chances are you spend a good chunk of your day sitting at a computer. And while there are plenty of benefits that come with working at a computer, there are also some drawbacks. One of the biggest is neck and shoulder pain. Look no farther if you’re seeking relief. These five simple shoulder stretches can be done right at your desk and will help ease tension in your neck and shoulders. Give them a try and see how you feel!
Working at Your Computer: 5 Shoulder Stretches
If you work at a computer all day, you know how easy it is to get stiff shoulders. Here are 5 stretches you can do right at your desk to help keep your shoulders loose and pain-free:
1. Seated shoulder roll: Sit up straight in your chair with your shoulders relaxed. Slowly roll your shoulders back and down, then up and forward. Repeat 10 times.
2. Neck release: Sit up straight and place your right hand on your left shoulder. Gently pull your left ear toward your right shoulder until you feel a stretch. Continue on the other side after holding for 20 seconds.
3. Chest opener: Sit up straight in your chair and interlace your fingers behind your back. Squeeze your shoulder blades together and hold for 5 seconds, then release. Repeat 10 times.
4. Shoulder blade squeeze: Sit up straight in your chair with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds, then release. Repeat 10 times.
5. Upper back stretch: Sit up straight in your chair and clasp your hands together in front of you at chest level. Round y our back and hold for 5 seconds, then relax. Repeat 10 times.
The problem with working at a computer all-day
If you work at a computer all day, you may be familiar with the discomfort that can come from sitting in the same position for too long. Maybe your shoulders feel tight, or you get a crick in your neck. This is because when we sit at a computer, we tend to hunch forward and round our shoulders, which can lead to muscle tension and pain.
Fortunately, there are some simple stretches you can do to help relieve the tension in your shoulders and neck. Try these stretches a few times throughout the day to help keep your muscles loose and reduce pain.
5 easy shoulder stretches to do at your desk
One of the most common places people experiences pain is in their shoulders. This is especially true if you have a desk job and are hunched over your computer all day. The good news is that there are some easy shoulder stretches you can do right at your desk to help relieve pain and tension.
1. Seated shoulder rolls: Start by sitting up straight in your chair with your shoulders relaxed. Slowly roll your shoulders forward, then backward, and then down. Repeat 10 times.
2. Ear to shoulder: Sit up straight and bring your right ear down toward your right shoulder. Use your left hand to lightly apply pressure to help stretch your neck muscles. 30 seconds should be held before switching to the other side.
3. Doorway stretch: Stand in a doorway with your arms at 90-degree angles and your forearms parallel to the ground. When your chest and shoulders start to feel stretched, lean forward. Repeat on the other side after holding for 30 seconds.
4. Arm circles: Sit or stand with your arms extended out to the sides at shoulder level. Make small circles with both arms going forward, then reverse direction and circle backward. Repeat 10 times in each direction.
5. Shrugs: Sit or stand with your shoulders relaxed and down. Slowly shrug your shoulders up towards your ears, then release and let them fall back down. Repeat 10 times.
How to make time for stretching throughout the day
If you spend most of your day hunched over a computer, you’re not doing your shoulders any favors. Fortunately, there are a few easy stretches you can do throughout the day to help alleviate some of the tension.
First, take a break from sitting or standing every 20 minutes or so to move around and stretch your body. It doesn’t have to be anything too strenuous – simply walking around the office or doing some simple shoulder shrugs will do the trick.
Second, try to avoid hunching over your keyboard by sitting up straight and keeping your shoulders back. If you need a reminder, set an alarm on your phone or computer to go off every hour or so.
Finally, at the end of the day, take a few minutes to do some specific shoulder stretches. A few good ones include rolling your shoulders forward and backward, holding your arms out in front of you and gently pulling them back, and putting your hands on your head and gently pushing down with your palms.
The benefits of stretching
Stretching can help improve your flexibility, range of motion, and circulation. Additionally, it can help relieve pain and tension in the muscles and joints. Regular stretching can also help prevent injury.
We hope you found this shoulder stretches helpful in alleviating some of the tension that can come from working at a computer all day. Remember to stretch both sides evenly and to hold each stretch for at least 30 seconds. If you have any questions or would like to share your own favorite stretches, please leave a comment below.