Sitting at a desk all day at work can leave you feeling stiff and sluggish, with rounded shoulders and hunched-over posture. A series of stretching exercises can soothe and relax your tight neck, back and shoulder muscles, and will leave you feeling limber and refreshed. Remember to breathe slowly and deeply while stretching for the added bonus of stress relief. Keep your stretching exercises moderate and don't stretch to the point of discomfort.
Start with Your Neck
Stretch the muscles on the sides of your neck by sitting up straight, looking forward and then tilting your head to the side, so your ear stretches toward your shoulder. Hold for 15 seconds. Repeat three times on each side. From the same starting position, turn your head and look to the side, lining up your chin and your shoulder. Repeat five times on each side.
Loosen your stiff neck and upper back muscles at the same time with chin tucks. Start by facing straight ahead and, while keeping your back straight, tuck your chin to your chest. Hold for 15 seconds. Relax, and then repeat.
Loosen Your Shoulders
Loosen your tight neck, shoulder and back muscles with shoulder shrugs. Sit up straight and, while looking straight ahead, slowly bring your shoulders up toward your ears. Hold for three seconds and then roll your shoulders back and down. Repeat five to 10 times.
Stretch Your Back
Relax stiff back muscles and release tension in your spine with a refreshing yoga pose called Bharadvaja's twist, advises Mariellen Brown of Ishta Yoga. Begin by sitting up straight in your chair, with both feet flat on the floor. Inhale, and lengthen your spine toward the ceiling while sitting firmly rooted in your chair. Exhale and bring your right hand to the outside of your left knee, and begin twisting slowly to your left. Bring your left arm behind you, letting it relax onto the seat cushion. Take a few slow, deep breaths while attempting to stretch a little more deeply with each one. Slowly return forward, and repeat on the other side.
Stretch Your Legs, Too
Do a standing forward bend to stretch your back and tight hamstring muscles in the back of your legs. Stand up straight with your feet shoulder-width apart. Put your hands on your hips, inhale and lengthen your spine toward the ceiling. Exhale, and, using your hips as a hinge, bend forward with a straight back Bend your knees slightly if your hamstrings feel tight. If you can, rest your fingertips on the floor. Take a few slow, deep breaths, and move deeper into the stretch each time. To return to standing, place your hands back on your hips, inhale, and slowly draw your chest upward. Move slowly to avoid dizziness, Brown warns.
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