Desk Stretches – upper body

^{Collected from Healthline}

I wanted a quick reference for some simple shoulder/upper body stretches as I these are something I should do more often…

I know these stretches, I know I feel better after doing them.
When I am tired, tight, and hurting I can never remember any of them though!

Shoulder shrug

1. Raise both shoulders at once up toward the ears.
2. Drop them and repeat 10 times each direction.

Desk angels

1. Sitting straight in your chair with perfect posture, place your arms at shoulder level with a 90-degree bend in your elbows.
2. Keeping your head and torso stationary, slowly move your arms overhead, reaching your hands toward the ceiling. Try to keep your arms in line with your ears as you move up to the ceiling and slowly back to the starting position.
3. You should feel some pulling in your midback, which helps to relax your spine.
4. Repeat 10 times.

Shoulder rolls

1. Keep your back straight and your chin tucked in.
2. Roll your shoulders forward, up, back, and down in a circular motion.
3. Repeat 10 times, then reverse.

Shoulder, or pectoralis stretch

1. Clasp hands behind your back.
2. Push the chest outward, and raise the chin.
3. Hold the pose for 10 to 30 seconds.

Upper trapezius stretch

1. Sitting with your back straight, tilt your head sideways toward your shoulder.
2. For a larger stretch, drop your shoulder blade on the opposite side toward the floor.
3. Hold for 10 to 15 seconds.
4. Repeat twice on each side.

Forward/rhomboid upper/upper back stretch

1. Clasp your hands in front of you and lower your head in line with your arms.
2. Press forward and hold for 10 to 30 seconds.

Armpit stretch

This stretch will make it look like you’re trying to smell your own armpit, so perhaps you should perform this one when you’re sure no one is looking.

• Sit with your back straight.
• Rotate your head sideways so that your nose is directly above your armpit.
• Hold the back of your head with your hand and use it to gently push your nose closer to your armpit. Don’t push to the point of discomfort.
• Hold for 10 seconds.
• Repeat twice on each side.

Torso stretch, or trunk rotation

1. Keep your feet firmly on the ground, facing forward.
2. Twist your upper body in the direction of the arm that’s resting on the back of your chair. (Exhale as you lean into the stretch for a greater range of motion)
3. Hold pose for 10 to 30 seconds.
4. Repeat on other side.