Stretches Exercises at Your Desk

Roll the shoulders.

Roll the shoulders.

If you sit too long in one position, then rotate the shoulder exercises can relieve stress on the muscles of your back and shoulders.

Sit up straight, inhale as you raise your right shoulder to his ear. Exhale as you rotate your shoulders away from ears to the back. Perform this movement in turn to the right shoulder and left three times each. Then, inhale and lift both your shoulders to your ears, exhale and release. Repeat five times, then relaxing your shoulders.

Back and shoulder exercises

Sit on the edge of a chair and set your feet about two feet apart, parallel to one another. Lean forward and place your arm on the inside of the thigh. Press the inside of the thighs with your arms. Breathe in and out deeply and feel the stretch in your inner thigh.

Make sure your knees and feet parallel to each other. Stretch your arms slowly to the floor, rest your ribs to the thighs and the shoulder to the knee. Cross your hands and place your hands on the opposite elbow. Inhale deeply.

For a better stretch along your back, stretch out your arm to reach the outer edge of your desk or touch the floor with your finger and feel your spine lengthening. Then slowly return to a sitting position.

Exercise turning in the chair

Rotate the body after sitting too long is very useful for the body. After this turning movement, you will feel the release of all back muscles (especially in the rear middle), which were stiff with long sitting position.

Sit in the front of the seat, set foot on the right side of the seat so you sit in the chair diagonally. If you have an armrest on the chair, move your feet as close as possible to the armrest. Inhale and raise your right hand toward the ceiling. Move your right hand to the other side of the back seat. Bring your left hand on right knee. Inhale and feel the movement to extend the spine. Exhale and press right hand on the back seat to deepen the twist. Visualize the shoulder blades downward as if they were stopped heavy. Breathe with your chest. Relax the muscles and hold this position for 10-15 breaths. Back to the center and exhale, repeat on opposite sides.

Stretches Exercises at Your Desk

By: Linda Liu

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