Office Stretching

 

Upward arm stretch Interlace fingers above head, palms upward Push arms slightly back and up Breathe easy Hold stretch 10 to 20 seconds
Shoulder shrug Sit or stand with arms hanging loosely at sides Shrug shoulders up Hold five seconds Breathe Relax shoulders downward Repeat 5-10 times
Over-the-shoulder stretch Sit or stand with arms hanging loosely at sides Turn head to one side, then the other Hold for five seconds, each side Repeat one to three times
Shoulders back Sit with fingers interlaced behind head, elbows straight out to sides, upper body aligned Pull shoulder blades together to create feeling of tension through upper back and shoulder blades Hold five seconds, relax Repeat one to three times
Upper arm stretch Stand or sit and place right hand on left shoulder With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds Repeat on other side
Arm and side stretch Sit with arms overhead Hold elbow with hand of opposite arm Pull elbow behind head gently as you slowly lean to side until mild stretch is felt Hold 10 to 15 seconds Repeat on other side
Forward arm stretch Interlace fingers and turn palms out Extend arms in front at shoulder height Hold 10 to 20 seconds, relax, and repeat
Head forward stretch     Sit or stand with arms hanging loosely at sides Gently tilt head forward to stretch back of neck Hold five seconds Repeat one to three times