Neck, Shoulder & Upper Back Stretches for the Office

Whether you’re back at the office and trying to manage upper back, neck and shoulder pain without the freedom to move around that working at home brings, or are trying to put in 8 hours from your home office, these simple stretches we’ve compiled are sure to provide you relief.

There’s no need to get up from your desk for these seven stretches, but if you can afford to take a loop around the cubicles once every hour, for even just two minutes, you’re certain to reap the benefits.

Stretching at your desk can be beneficial two-fold. Physical activity has been shown to increase brain function, meaning you’re certain to get the relief you’re searching for and additionally will come back to your tasks more productive.

Nod the head yes, shake the head no. Sitting up straight, place the hands palms down on your lap. Nod the head up and down for as long as you desire and move the head left to right as if you were shaking your head no. The chin should be over either shoulder. Do so for as long as it feels right in your body.
Roll the shoulders. Sitting up straight, again place the hands palms down on your lap. Roll the shoulders from front to back.
Cactus arms. With your arms parallel to the ground taking the shape of a saguaro cactus or a football field goal, pull the elbows backwards. This stretch can be felt in the chest and shoulders.
Eagle arms. Bring your cactus arms to meet, wrapping the left arm under the right. With the right elbow sitting in the crook of the left, the backs of the hands will either be facing each other, or, wrap one more time so that the palms are touching. Repeat on the other side.
Ear to shoulder. Tilt the right ear to the right shoulder as if they could touch. Place the right hand on the left side of the head and gently pull the ear closer to the shoulder. Maintain good posture.
Laced fingers above the head. Lace fingers as if praying, push palm outwards and toward the ceiling.
Laced fingers behind the back. Lace fingers behind the back as if praying, palms facing inwards. Roll the shoulders backward and move the praying hands upward toward the ceiling and backward to the wall behind you.
Cross body shoulder stretch. Stretch the left arm outwards, grabbing the forearm with your right hand and pulling the arm toward the right shoulder. Hold as long as you like and switch sides.

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