Stretching and moving your arms and shoulders together can help alleviate stiffness in your shoulders, back and other joints in your arms that is caused by excessive sitting or desk work. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends to move the shoulders and arms together with the torso and hip in different directions to improve tissue elasticity and mobility.
Seated Overhead Stretch
This stretch elongates your arms, shoulders and torso while straightening your spine, counteracting the hunching effects of sitting. Fitness professional Anthony Carey, author of "Pain-Free Program," recommends to do this exercise often, about once every 15 to 20 minutes. Sit at the edge of your chair with your feet on the ground. Lace your fingers together, extend your arms in front of you and raise your arms over your head with your hands facing you. This stretches your abdominal region, chest and shoulders by pulling your shoulder blades together. Hold this position for five to six deep breaths and lower your arms in front of you. Perform this exercise three to five times.
Tabletop Back Stretch
This exercise stretches the muscles and connective tissues that run from your arms and shoulders near your armpits, through your back and buttocks and down to your calves. It alleviates pressures in your back -- especially in your lower spine -- and elongates the leg muscles that have been shortened in the sitting posture. Put your hands on the desk with your palms facing up, and stand with your legs about hip-width apart. Bend your torso forward at your waist like a bow so that your spine should be parallel to the ground. Hold the stretch for five to six deep breaths. With every exhale, bend forward a bit more and push your buttocks back more. Repeat this exercise two to three more times.
Lateral Head Tilt
Tilting your head to the side, with your arms extended by your sides, increases the vertebral openings in your lower cervical spine. This stretches the tissues, muscles and nerves from the side of your neck and shoulder to your fingers. Stand and extend your left arm out to your side with your fingers pointing toward the ground and your palm facing up. Tilt your head to your right with your right ear closer to your right shoulder. To increase the stretch, turn your left cheek upward and extend your fingers and hand. Feel a stretch radiating from your neck and shoulder, as well as your hand and fingers. Hold the stretch for five to six deep breaths, and repeat the exercise on the opposite side.
Wrist and Arm Rotations
Turning your wrists and arms together can alleviate stiffness in your fingers, wrists and elbows, improving circulation and joint mobility. Move one arm and hand at a time, and see if one side is more limber or more coordinated than the other side. Sit up straight on your chair and extend your left hand in front of you with your palm facing forward and your fingers pointing up. Rotate your hand counterclockwise so that your palm should be facing up after you turn 360 degrees. Your elbow should be pointing down and slightly bent. Reverse the movement to return to the starting position. Perform two to three sets of 10 rotations on each hand and arm.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
Member Comments