Sitting at a desk hours on end is harmful to your body. Muscles shorten and weaken when placed in one position for a long time. Simple stretches and exercises at your desk can bring relief from pain and discomfort. Your upper back, neck and shoulders are particularly at risk for tension.
Seated Chest Opener Stretch
The seated chest opener stretch lengthens the pecs and front deltoid muscles. This exercise also engages the muscles of your upper back and rear deltoids that keep you sitting upright with correct posture. Sit straight in your chair and place your hands on top of your head. Interlace your fingers. The arms are bent. Turn your palms to face the ceiling. Pull your elbows and shoulders back, lifting your chest in an exaggerated posture with the shoulder back.
Neck Sequence
The neck sequence is a stretching exercise for relieving neck tension. This is a three-part sequence with stretches for both sides of the neck with the first two parts. Sit upright and drop your head sideways toward your right shoulder. Repeat to the left. Bring your head straight again and turn to look right. Turn to look left. Finally, tuck your chin to your chest as if you were going to dive into a pool. Do not round your shoulders. Hold each stretch for five seconds. Standing up is also an option during the sequence.
Cross Shoulder Stretch
The cross shoulder stretch targets the rear shoulders and upper back. Place your right hand under your left elbow and pull your left arm straight across your chest. The right arm does all the work. The stretch works best when the arm being stretched is relaxed. Hold the arm in the place where you feel a stretch in the back of the left shoulder for 15 to 30 seconds. Switch arms and repeat.
Upper Arm Stretch
The upper arm stretch lengthens the back of the shoulder and triceps muscle. The neck should stay straight so as not to strain it while stretching the arm. Extend your right arm toward the ceiling, then bend your elbow to touch your back below the neck. Gently press down on the right elbow with your left hand until you feel the upper arm stretching. Hold for 15 to 30 seconds. Repeat with the left arm for the same amount of time.
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