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Looking for a way to get the stress out of your upper back and shoulders?
A massage is always nice at the end of the workday spent behind a desk, but if you can’t make it to the spa, you can also do these back exercises throughout your shift.
Neck Circles
Sit up with your back straight and relax your shoulders. Place your hands on your lap. Bring your chin down to your neck, then slowly bring your right ear to your shoulder. Next, roll your neck back so your head is tilting back. Bring your left ear to your left shoulder, then return to the front with your chin to your chest. Do up to 10 rotations, then switch directions and repeat.
Shoulder Rolls
Sit up straight with flat feet on the ground. Relax your shoulders and keep your arms on your sides. Bring your shoulders to your ears, then roll them back and continue making circles with your shoulders. Make 5 circles, then make 5 circles in the other direction.
Shoulder Raises
Starting in the same position as shoulder rolls. Lift your shoulders to your ears, inhale and squeeze the shoulders for a couple of seconds, then slowly release your shoulders as you exhale. Do up to 10 reps for every set.
Elbow Touches
Sit upright with your feet flat on the ground. Point your elbows to your sides, touching your shoulders with your fingertips. Inhale, then bring your elbows to touch in front as you exhale. Bring your elbows back to the sides on your inhale. Do up to 10 reps per set.
