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Exercise At Your Desk: Relax Your Shoulders

By November 30, 2020August 30th, 2021No Comments

Are you hunching over your computer right now as you’re reading this? If so, straighten up! Anyone that spends hours in front of a PC or laptop needs to relax their shoulders. These simple exercises will allow the pain and tension to disappear and allow you to feel more energized.

Before you begin any of these exercises, control your breathing. Breathe slowly and calmly, exhaling longer than you inhale. For example, you should inhale to the count of 4 and exhale to the count of 8.

No matter what type of work you do, especially if you do a lot of reading, writing, data entry, or searching online, your shoulders get tense and stiff and need to relax.

Shoulder Shrugs:

This is the first set of exercises to help relieve your tense shoulders.

#1. Sit in your chair comfortably, with a straight spine, feet flat on the floor and place your hands on your lap. Lift your shoulders so they’re touching your ears. Then drop them down to the normal position. Repeat 10-20 times.

#2. Sit in your chair comfortably, with a straight spine, feet flat on the floor and place your hands on your lap. Lift your right shoulder only so that it’s almost touching your right ear. Then drop it down to the normal position. Repeat 10-20 times. Lift your left shoulder only so that it’s almost touching your left ear. Then drop it down to the normal position. Repeat 10-20 times.

Shoulder Rolls:

Your upper body and shoulders will feel more invigorated after doing shoulder rolls.

#1. Sit in your chair comfortably, with a straight spine, feet flat on the floor and place your hands on your lap. Lift your shoulders and make a big forward circle with them [towards your computer monitor]. Do this 10-20 times.

#2. Sit in your chair comfortably, with a straight spine, feet flat on the floor and place your hands in your lap. Lift your shoulders and make a big backward circle with them [away your computer monitor]. Do this 10-20 times.

#3. Sit in your chair comfortably, with a straight spine, feet flat on the floor and place your hands on your lap. Lift your right shoulder and make a big forward circle [going toward your computer monitor]. Switch sides, lifting your left shoulder and making a big backward circle [away from your computer monitor]. Do these alternating shoulder rolls 10-20 times.

#4. Sit in your chair comfortably, with a straight spine, feet flat on the floor and place your hands on your lap. Lift your left shoulder and make a big forward circle [toward your computer monitor]. Switch sides, lifting your right shoulder and making a big backward circle [away from your computer monitor]. Do these alternating shoulder rolls 10-20 times.

Always be careful when doing these exercises as you don’t want to injure yourself. Please do each movement slowly and with concentration.

If you are in a public office setting, you might want to do these exercises in a break area or during your lunch break. You might also have more time before or after you work your shift.

If you work at home, you can also play music while doing these exercises.

 

If you are experiencing continued back or shoulder pain, give us a call at (210)690-0777 to schedule an appointment!