Seated Spinal Rotation
- While seated, cross your arms over your chest.
- Grab your shoulders.
- Rotate your upper body from the waist, turning gently from left to right as far as you can.
- You should feel a tension on both sides of your lower back as it stretches out.
Posterior Shoulder Stretch
- Hold one arm across your body.
- Pull your elbow into your chest.
- You should feel your shoulder gently stretch.
- Gently lift your shoulders.
- Let them slowly fall.
- You should feel tension being releases as your shoulders drop.
Sitting Back Extensions
- Sit straight with your feet together.
- Put the palms of your hands into the small of your back.
- Lean back over your hands, feeling your lower back stretch out.
- Keep your head upright.
- Gently turn your head from side to side.
- As you turn your head, try to move it past your shoulder.
- You should feel the muscles on the outside of your neck gradually stretching.
Upper Shoulder and Neck Stretch
- Sit on one hand.
- Tilt your head away from the hand you’re sitting on.
- Tilt your head slightly forward, towards your shoulder.
- You should feel the muscles in your neck and should being stretched.
- Change sides, and repeat.
Should Extension – One
- Stand up and stretch your arms out behind you.
- Clasp your hands together and gently lift your arms.
- You should feel the pressure in your shoulders ease off.
Shoulder Extension – Two
- Hold both arms above your head.
- Link your hands with your palms facing forwards.
- Reach as high as possible.
- You should feel your shoulders stretching.
Carrying out these stretches will work wonders, however it is important that you chair and computer are set up correctly at your desk, ensure:
- You are seated close to the desk.
- Adjust the height of the chair so that your feet are fully on the floor.
- Adjust your computer screen so it is level with your eyes and about arms length away from you.
- Your hips should be above your knee.
- Sit right back in your seat, so you whole back is supported.
- The natural curve of your lower back should sit against the curve of the back rest.
- The back rest should be slightly reclined 10-15 degrees.
- Relax your shoulders and keep your elbows at 90 degrees, just above the desk.
Take That Break
- Every 30 minutes, stand have a stretch a walk around for 30 seconds.
- Rest your eyes every 20 minutes, by looking into the distance for 20 seconds.
- Stretch your hands, wrists and fingers as well as roll your shoulders and rotate the neck after intense work at the computer.
- Don’t eat your lunch at your desk.
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