Pain Free Working
Exercises

4 Exercises for Shoulder Pain

It’s hard getting any work done when you’ve got shoulder pains distracting you.

Well, maybe not hard, but definitely uncomfortable.

If you spend hours at a time hunched over your computer, remember to take a break and do these desk exercises to get rid of achy shoulders. Or better yet, do them regularly in order to prevent the pains from even affecting you after a long day at the office.

Crossed Arm Twists

Sit up straight in your chair with your shoulders rolled back. Cross your arms over your chest with your hands touching opposite shoulders. Slowly turn your body from the waist up to the left, taking your gaze with you. Return to center and repeat on the right. Repeat the sequence 10 times.

Shoulder Shrugs

Return to the starting position with a straight back and shoulder rolled back. Slowly lift both shoulders towards your ears, then bring them back down. Repeat for 10 shoulder shrugs.

Shoulder and Neck Stretch

Sit up straight with relaxed shoulders and arms down by your sides. Sit on your right hand, then gently tilt your head to the left. Repeat on the other side, then repeat the sequence 10 times.

Seated Back Extensions

Sit up straight with shoulders rolled back and feet flat on the ground next to each other. Bring your palms to the small of your back, then slowly lean back on to your hands. Increase back support by trying to bring your elbows closer to each other. Hold this for up to 30 seconds while breathing deeply, then gently release.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.