Office Stretches: 5 minutes to relieve neck and shoulder pain
Desk workers often deal with shoulder and neck pain from staring at screens all day. Today, we're sharing a quick office stretching routine you can do right at your desk in just 5 minutes.
Preparation
** at **: Every 2 hours during work breaks
Location **, Site **: Desk work is fine.
Duration ** **: 5 minutes
Action 1: Neck Stretch (1 min)
** Step **:
1. Sit up straight and place your right hand on top of your head.
2. Gently pull your head to the right.
3. Hold for 15 seconds, switch sides.
4. Repeat 2 times
** Experience **: Stretching sensation on the side of the neck
**Caution**: Handle gently; do not apply excessive force.
Action 2: Shoulder Circles (1 minutes)
** Step **:
1. Place hands on shoulders
2. Circle your elbows forward 10 times
3. Draw circles backward with your elbow 10 times
** feel **: Shoulder joint mobility
**Warning**: Amplitude increases from small to large
Action 3: Chest Stretch (1 minutes)
** Step **:
1. Clasp hands behind your back
2. Extend backward and downward
3. Stand tall
4. Hold for 30 seconds
** Feel **: Open your chest, roll your shoulders back.
**Warning**: Do not shrug
Step 4: Arm Stretch (1 minutes)
** Step **:
1. Extend your right arm straight across your chest.
2. Hook your left hand around your right elbow
3. Pull toward the body
4. Hold for 15 seconds, switch sides.
** Feel **: Triceps Stretch
**Note**: Keep your shoulders down.
Step 5: Waist Twist (1 minutes)
** Step **:
1. Sit in the chair
2. Support yourself with your right hand on the backrest and your left hand on the armrest.
3. Twist your body to the right
4. Hold for 15 seconds, switch sides.
** experience **: twisting sensation in the lower back
**Warning**: Do not lift your hips off the chair.
Tip
**Best Time**:
- 10 AM
- 3 PM
- Before end of day
** paired with **:
- Take a deep breath
Close your eyes and relax
- Imagine fatigue being taken away
** frequency **:
- At least 2 times per day
- Stand up and move every hour if you sit for long periods
Stick with this stretching routine to significantly relieve shoulder and neck pain. Health is your greatest asset—make sure to take care of yourself, no matter how busy work gets.
