Sitting down at your computer desk right now? Here are some quick stretches to work out your computer kinks. Perform these exercises throughout the day to keep your muscles relaxed and reduce neck and back pain.
Hold each exercise for 15 to 30 seconds and repeat three times.
1. Shoulder stretch – Place one hand on your elbow and stretch your arm across your chest. Hold, slowly relax and repeat with the other arm.
2. Upper arm stretch – Lift one arm and bend it behind your head. Place your other hand on the bent elbow to help stretch your upper arm and shoulder. Hold, slowly relax then repeat with the other arm.
3. Chin tuck – Face straight ahead then lower your chin to your chest. Hold, slowly raise your head then repeat.
4. Head turn – Face straight ahead then turn your head to look over your left shoulder. Hold, slowly turn to the front then repeat facing the other way.
5. Shoulder rolls – Circle your shoulders forward several times, then backward.
6. Wrist stretch – interlace your fingers then stretch your arms in front of you with your palms facing outwards. Hold, then relax and repeat.
7. Leg extension – Remaining seated, extend your legs in front of you and reach for your toes while looking at the ground. Hold, then relax and repeat.
8. Back stretch – Interlace your fingers, turn your palms outwards and straighten your arms above your head stretching upward. Keeping this pose, slowly lean from side to side.
9. Back arching – Stand up. Supporting your lower back with your hands, gently arch your back.
10. Calf raises – Stand up. Raise your body onto your tippy toes and hold. Gently lower yourself then repeat.