1. Ease Those Tired Shoulders
Do you ever notice that your shoulders feel stiff and sore after a day's work? If so, you've discovered the meaning of ergonomics, which is simply the study of people and their working environment. If the work you do requires your shoulders to be held in an unnatural position, or used in a repetitive manner, it can cause damage to your tendons, ligaments, nerves, muscles, and even your blood vessels. Luckily, easing your sore shoulders is often a matter of doing some simple ergonomic exercises.
2. Take Time for a Stretch Break
Ergonomic shoulder exercises requires only a few minutes of your time, but you'll find that those few minutes pay off richly. Build time for the exercises into your working day and remember that they can be done almost anywhere, including while you wait for the elevator, as you wait for documents to print, or any other time you can squeeze in a few seconds for a stretch break.
3. Go Ahead and Shrug
Shrug your shoulders and bring them as close to your ears as you can. Hold the shrug for at least ten seconds and then relax your shoulders slowly. This simple exercise will relieve stress and tension in your shoulders and neck, but it's probably not wise to do it in an important meeting with your boss.
4. Reach Out
With your fingers clasped together, reach directly in front of you with your palms facing out. Feel the stretch in your shoulders and arms. Next, link your hands together behind your back and reach up with your elbows turned in, and feel the stretch in the front part of your shoulders, your arms and chest. Don't bend forward as you stretch. Make a fist and rest your knuckles on each side of your head. Don't move your hands, but pull your elbows back as you squeeze your shoulder blades together. Hold each stretch for a minimum of ten seconds and repeat six to ten times.
5. Cross Your Heart
Put your right hand on your left shoulder with your elbow at shoulder level. Use your left hand to push your elbow into a relaxing stretch that you can feel in your upper arms and shoulders. Hold the stretch for a minimum of ten seconds and repeat six to ten times. Switch and repeat the exercise with the other shoulder. This is a very useful exercise, and you'll be amazed how good it feels. Repeat it whenever you feel that stiffness creeping into your shoulders.
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