Pain Free Working
Exercises Upper Back & Shoulders

4 Exercises for Achy Shoulders

Your shoulders do a lot of work for your body. Not only do they allow 360 degree movement in your arms, but they also stabilize all the muscles, bones, ligaments and tendons involved in this part of the body.

At the office, misaligned computer monitors and desks that are too high can cause shoulder fatigue. To get the tension out of your shoulders, consider doing these exercises at your desk.

Cross-Body Shoulder Stretch

Sit with a straight back on your chair. Stretch your right arm in front of you. Place your left forearm under your right, then guide your right arm towards the left side by bending your left arm towards you. Pull until you feel a stretch in the back of your right shoulder. Keep your right elbow below shoulder height. Hold for 30 seconds, then repeat on your left side. Repeat 3-5 times on each side.

Neck Release

Sit tall with shoulders relaxed and look forward. Slowly tilt your head towards your chest, bringing your gaze with you. Gradually tilt your head to the left to stretch the right shoulder and hold for 60 seconds while breathing deeply. Repeat on the other side. Repeat 3-5 times on each side.

Overhead Shoulder Stretch

Sit up with your back straight. Raise your right arm over your head, then bend your forearm until your hand touches between your shoulder blades. Place your left hand above your right elbow and pull gently until you feel a stretch in the back of your right arm and shoulder. Hold for 30 seconds. Repeat on your left arm. Repeat 3-5 times on each side.

Seated Twists

Sit up straight with your knees together and shoulders relaxed. Place your left hand on the outside of your right thigh and lightly push to guide your torso to twist to the right. Breathe deeply for 15 seconds, then release. Repeat on the left side. Repeat 3-5 times on each side.

Sheena Bergado

Sheena first met Tricia on 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.

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