At work, many of you probably keep a same posture that causes neck and shoulder stiffness. There might be a lot suffered from headaches and stiffed neck and shoulders.
Physical burdens as working behind a computer or desk, doing some physical work, long carrying a shoulder bag, etc. sometimes cause you stiffed neck and back muscles.
Fatigue from such stiffness may disturb your concentration or make you feel sick. Now, how about recovering from fatigue and improving focus on work by quick desk exercises of shoulder stretches? Won’t it kill two birds with one stone?
Now, here is solution for such stiffness as presenting five reviving desk workouts of shoulder stretches.
Shoulder Stretches at Desk☆ Five Reviving Workouts at Work
Stretch Your Neck and Shoulders
Try fatigue recovery by stretching the upper fiber trapezius running down your neck to shoulders and the levator scapulae in your posterior neck muscles.
１． Sit up in a chair, eyes looking straight ahead.
２． Tilt your head to your left shoulder.
３． Hold the stretch for 30 seconds when your left ear gets close to your left shoulder.
４． Return your head slowly to the starting position.
５． Tilt your head to your left shoulder.
６． Hold the stretch for 30 seconds when your left ear gets close to your right shoulder.
７． Return your head slowly to the starting position.
８． Tilt your head toward your left shoulder.
９． Move your nose toward your left shoulder and hold for 30 seconds.
１０． Return your head slowly to the starting position.
１１． Tilt your head toward right.
１２． Move your nose toward your right shoulder and hold for 30 seconds.
１３． Return your head slowly to the starting position.
Repeat this set 10 to 20 times.
Stretch Your Arms, Chest, and Back
By stretching triceps from shoulder to your sides, try to relieve fatigue.
１． Sit up in a chair, eyes looking straight ahead.
２． Bend your left arm toward the back of your head.
３． Pull your left elbow with your right hand further toward the back of your head.
４． Keep stretching for 10 seconds.
５． Tilt your body toward right side to stretch your left underarm.
６． Keep tilting for 10 seconds.
７． Bend your right arm over to the back of your head.
８． Pull your right elbow with your left hand further to the back of your head.
９． Keep stretching for 10 seconds.
１０． Tilt your body to left side to stretch your right underarm.
１１． Keep tilting for 10 seconds.
Repeat this set for 10 times.
Stretch around Your Shoulders
Stretch trapezius, rhomboid, and delts to recover from fatigue.
１． Sit up straight in a chair keeping your back straight and your eyes looking straight ahead.
２． Bend your arms and meet your elbows in front of your chest.
３． Move your elbows upward slowly, try not to split your arms apart.
４． Split your elbows and lift your arms as upwards as possible.
５． Lower your elbows trying to squeeze your shoulder blades together.
Repeat this 10 to 20 times as one set and perform this set 1 to 3 times a day.
Stretch Your Shoulders and Back of Your Arms
Relieve fatigue by stretching your shoulder and the back of your arms.
１． Sit up straight in a chair.
２． Reach your arms out in front of your body and clasp your hands together.
３． Inhale through your nose and round your back while slowly exhaling for 15 to 30 seconds.
４． Turn your palms away from you keeping them clasping.
５． Inhale through your nose and exhale for 15 to 30 with reaching out your arms straight to a reasonable extent.
６． Returning slowly to the starting position with your back straight.
７． Relax and take deep breaths.
Repeat this 10 to 20 times.
Stretch Your Eyes, Arms, and Shoulders
Stretch your eyes, arms, and shoulders to recover from fatigue.
１． Put your hands in the air with your palms facing the ceiling.
２． Reach forward your arms twisting them to point your little fingers upward to the ceiling.
３． Keep stretching your arms, close and open your hands. Repeat it 10 times.
４． Raise your arms repeating the close and open action.
５． Keeping your palms facing up, outstretch wide and slowly lower your arms to your sides.
６． Raise your arms repeating closing and opening your hands.
７． Drop your hands and lift up and down and lightly roll your shoulders.
８． Loosen and take deep breaths.
Repeat this workout 2 times.
How are these workouts?
Stiff shoulder is caused when you keep a same posture long that builds up lactic acid built and decreases oxygen in the muscles resulting in disturbing blood flow. Then, your muscles become stiffed.
Muscles in this case are the trapezius running the back of your neck and backbone to shoulders and the levator scapulae in your posterior neck muscles. Stiff shoulder is the condition where these muscles are shrunk.
The muscles from the neck to the waist are all connected. Shoulder stretches, therefore, can help you relieve fatigue in other parts.
Try to increase your motivation at work by refreshing yourself with these easy stretches during a short break.
Shoulder Stretches at Desk☆5 Reviving Workouts at Work
・Stretch Your Neck and Shoulders
・Stretch Your Arms, Chest, and Back
・Stretch around Your Shoulders
・Stretch Your Shoulders and Back of Your Arms
・Stretch Your Eyes, Arms, and Shoulders