How to Do Office Yoga Shoulder Exercises
Working at a desk all day and leaning over a computer or other work can lead to stiff neck and shoulders. If done for prolonged periods of time, you may find yourself with chronic neck and shoulder pain. If these muscles remain tight, they can often trigger headaches as well. Since it is not always possible to leave your desk, you can try the following yoga exercises to give yourself a quick break and release the tension in your muscles.
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Instructions
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Sit up straight and away from the back of your chair. Use your core muscles to help you sit up straight rather than relying on the back of the chair.
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Inhale and shrug your shoulders up toward your ears as tight as you can. Exhale and press the shoulders all the way back down. Press them down further than they normally sit to really stretch the area. Repeat 8 to 12 times.
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3
Inhale and roll the shoulders up to your ears. Exhale and roll them back and down. Make sure you just roll backward and not forward. Rolling forward takes you into the exact forward rounded position you are trying to correct. Repeat 8 to 12 times.
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Rest your hands on your lap, and let your shoulders relax. Without moving your hands, squeeze the shoulder blades together in your back. The shoulders should press slightly back and open. Repeat 8 to 12 times.
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Sit back against the chair. Reach your hands around and clasp them behind the back of the chair. Lean into the back of the chair and lift your hands back and away as much as possible. Hold for 5 to 10 deep breaths.
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Sit forward again in the chair. Once again, clasp your hands behind your back. Lean forward so your chest rests on your lap. Lift your hands up off your body and as far overhead as you comfortably can. Hold for 5 to 10 deep breaths.
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Repeat all of the above throughout the day as needed.
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Tips & Warnings
To prevent tightness, it is recommend that you change your posture every 15 to 20 minutes. The goal is to not let your body remain in the same position for prolonged periods. Periodically changing what you are doing keeps the muscles more relaxed.
Use caution with these stretches if you have any shoulder injuries. Check with your health care provider if you have any questions.
