DESKERCISE
Shoulders Deskercises
Heavy Hinges
This stretch is best done in a standing position. It is great not only for your shoulders, but also your triceps (backs of your arms). Do several times a day, or whenever your shoulders and upper body are feeling tight.
Standing upright, push both arms straight back with your palms facing down and hold for five seconds. Bend in arms at the elbow (like a hinge), fingers pointing straight ahead, and hold for five seconds. Repeat five to 10 times.Chop Wood
You're not really swinging an ax as you do this exercise, so you needn't make the movements choppy or jerky. Try for maximum stretch to relieve the tension in your shoulders and elbows that develops as you work at your keyboard all day.
From a standing position, clasp your hands and hold them close to your right shoulder, as though resting an ax there. Gently swing the ax by straightening your elbows and moving your hands toward your left thigh. Raise your clasped hands to your left shoulder, and swing the ax toward your right thigh. Repeat on both sides seven or eight times.
Ready For Fight
Your shoulders are the link between the three most common sites of stress-related pain - your head, neck and back. Increasing flexibility in your shoulders will also help with back and neck relaxation.
Sit erect in a chair. Raise your arms so that elbows are flared in an outward position and hands are at shoulder level in front of your body. Keep hands at shoulder level and push your elbows as high as you can, isolating the pressure on your shoulders. Repeat 10 to 15 times. Perform the first few slowly and smoothly, the next few faster and more intense, and the last couple slow and smooth.
Do the Funky Chicken
Loosen up your shoulders, chest and back by doing this "funky chicken" exercise. It takes only a minute and releases a lot of tension in your upper body. It can be done from either a sitting or standing position.
Place your fingertips on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can. Push your elbows forward and try to touch them together. Repeat 10 times. Now, keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if you're trying to fly. Repeat 10 times.Let the Good Times Roll
Your shoulders are one of the most flexible joints in your body, when they are functioning smoothly. Do this shoulder roll at least three times a day to relax your shoulders. You may do this one shoulder at a time, or both together.
Sit or stand tall. Lift your shoulders as high as you can. Bring them forward. Push them down. Pull your shoulders back, then return to starting position. Repeat in the opposite direction. Repeat three to five times.