Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try simple office stretches throughout the day. Perform these stretches several times throughout the day to help keep your muscles from feeling sore and tight.
Shoulder Stretch
Start by stretching the back of your shoulder:
- Place one hand under your elbow.
- Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch.
- Hold the stretch for 30 seconds. You’ll feel tension in the back of your shoulder.
- Relax and slowly return to the starting position.
- Repeat the stretch with the other arm.
To stretch the back of your upper arm and shoulder:
- Lift one arm and bend it behind your head.
- Place your other hand on the bent elbow to help stretch your upper arm and shoulder.
- Hold the stretch for 30 seconds.
- Relax and slowly return to the starting position.
- Repeat the stretch with the other arm.
To stretch the muscles of your chest:
- Place your hands behind your head.
- Squeeze your shoulder blades together, bringing your elbows back as far as possible.
- Hold the stretch for 30 seconds.
- Relax and slowly return to the starting position.
- Repeat.
To loosen stiff neck and shoulder muscles, try the chin tuck:
- Face straight ahead.
- Lower your chin to your chest.
- Hold the stretch for 30 seconds. You’ll feel tension in the back of your neck.
- Relax and slowly return to the starting position.
- Repeat.
