Upper body stretches are simple and quick ways to relieve pain and stiffness in your neck, shoulder, and arms due to working long hours hunched over your computer. I don’t know about you, but I don’t need a poll to tell me that people are working longer hours while staying at home during the COVID-19 pandemic.
Thousands of people will continue to work from home in the near future, and for some it will be a permanent work situation. And while we miss our co-workers and the rhythm of the office, working from home allows us to be productive and provide for our families.
The blog post, Sit Less. Move More. Repeat, really resonated with a lot of you, and some asked for suggestions for simple stretches to do at work. This blog post is for me as much as it is for you because, at the end of the day, my body screams, “Show me some love and stretch.”
Your exercise S.M.A.R.T. goals should include stretching. One of the best ways to get flexible and relieve pain and stiffness is by stretching daily. Stretching will also improve your posture. As a rule, you should stretch for 5 minutes for every hour that you sit.
My Favorite Stretches
Here are some of my favorite stretches that I do at work. I also do them at the airport while waiting for my flight and at the hotel room after a long day of travel. You don’t have to do them all at one time, but you should try and do as many of them as you can several times a day.
Neck Rolls
Bend your head forward slowly. Inhale and move your head slowly to the left and hold to the count of 5. Exhale and move your head back to center. Inhale and move your head slowly to the right and hold to the count of 5. Repeat 3 times.
Head to Neck Touch
Raise your left hand and put it on your right ear. Inhale slowly and pull your head gently towards your left shoulder. Hold to the count of 5. Exhale and bring your neck to center. Repeat three times. Raise your right hand and put it on your left ear. Inhale slowly and pull your head gently towards your right shoulder. Hold to the count of 5. Exhale and bring your neck to center. Repeat 3 times.
Shoulder Stretch
Inhale and lift your hands above your head. Raise your shoulders and hold your breath to the count of 5. Exhale and move your arms back to your side. Repeat 3 times.
Triceps Stretch
Raise your arms. Bend your left elbow. Bring your right hand overhead to hold your left elbow and press it gently behind your neck to the right shoulder blade. Hold to the count of 5. Release. Repeat 3 times. Raise your arms. Bend your right elbow. Bring your left hand overhead to hold your right elbow and press it gently behind your neck to the left shoulder blade. Hold to the count of 5. Release. Repeat 3 times.
Shoulder Rolls
Raise both shoulders up toward your ears, then slowly roll them backwards 5 times. Repeat by rolling your shoulders forward 5 times.
Bear Hug
Bring your arms in front of you. Bend your arms across your chest and hug yourself as tight as you can to the count of 5. Switch your arms and repeat.
Eagle Pose
Bring your arms in front of you. Bend your arms. Bring your right arm into the crook of your left arm. Let your left fingers rest into your right palm. Lift both arms away from your body and hold to the count of 5. Repeat on the other side. Bring your left arm into the crook of your right arm. Let your right fingers rest into your left palm. Lift both arms away from your body and hold to the count of 5.
Chest Stretch
Clasp your hands behind your lower back. Inhale and gently raise your arms behind your back and count to 5. Push your chest outward and raise your chin. Lower your arms slowly and count to 5. Repeat 3 times.
Wrist Rolls
Relax your shoulders and let your hands hang to your sides. Fold your hands to a fist and move them in a circle 10 times. Repeat in the other direction.
Forward Wrist Stretch
Lift your arms and bend your left elbow in front of you. Put your right hand over your left wrist and bend it forward with a slight pressure. Hold to the count of 5. Release and repeat 3 times. Switch sides and repeat on the other side.
Backward Wrist Stretch
Lift your arms and bend your left elbow in front of you. Put your right hand over your left fingers and bend your wrist backward with a slight pressure. Hold to the count of 5. Release and repeat 3 times. Switch sides and repeat on the other side.
Finger Stretch
Use your right hand and gently rub, pull, and rotate all the fingers on your left hand. Repeat on your other hand.
Upper Back Stretch
Take a deep breath and hold your arms out straight in front of you, palms facing down. Exhale slowly as you round your back and lower your head and arms while looking on the floor. Hold to the count of 5. Stand straight and repeat 3 times.
Torso Twist
Place your feet firmly on floor and place your hands on your hips. Inhale and twist slowly to the left. Hold to the count of five. Exhale slowly and come back to center. Repeat the exercise 3 times. Repeat the exercise on your right side.
Now, It’s Your Turn
Do a few (or all) of these stretches the next time you take a break. Remember, you should take a break for at least 5 minutes for every hour that you sit or stand.
You get the idea. Save your body a lot of aches and pains by stretching more. Aww. Your body will thank you.
- On a scale of 1 to 5. How stiff are your neck, shoulders, arms, and upper back?
- What’s preventing you from stretching more during the day?
- Plan to add several stretch breaks to your day.
You may enjoy reading 4 Cheap Must-Have Fitness Products for Your Home Workout, Why Walking Outdoors is Good for Your Mental Health, and 10 Life Hacks Evey Sister Needs to get More Exercise.
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