DESKERCISE
Back/Upper Body Deskercises
Let's Do the Twist
This torso twist stretch for the entire upper body can be done sitting right in your chair at the office. Perform it several times a day, whenever you get that "tense" feeling in your body.
Sit erect in a stationary chair with both feet flat on the floor. Look straight ahead. Slowly tilt your torso to the right as you reach around behind yourself with your right hand. Grasp the top right corner of your chair with your right hand. Complete the stretch by moving your left hand as close as possible to your right hand. Stretch as far as you can and hold it for 15 seconds. Repeat four to six times, twisting left and right, aiming to turn the body a little farther each time.Tummy Twist
Performing this range of motion exercise several times a day will help prevent that tight, uncomfortable feeling in the trunk of your body that comes from sitting all day.
Stand with your feet shoulder width apart. Hold your bent elbows down at your sides with fists up. Lean slightly forward and twist side to side with your elbows leading the movement. Repeat for 30 to 45 seconds.
Seventh Inning Reach and Stretch
This stretch is good for your arms and body trunk. Done slowly, it also serves as a great relaxation technique. Try very hard not to bend forward as you lean to the right or left.
Stand with your feet spread shoulder width apart. Raise one arm, then bend over sideways reaching over your head, until your arm is parallel to the floor (or as far as you can). Hold for five to 10 seconds. Repeat with other arm.
Tarzan Stretch
This is a good way to "open-up" the chest muscles after you have been sitting, leaning forward all day at your desk.
Interlace your fingers behind your back, palms facing in. Raise and straighten your arms, squeezing your shoulder blades together and "opening up" your chest. Fold for five to ten seconds. Repeat five to ten times.