Working at a desk all day in a seated position can cause your body to become stiff. Your upper back and shoulder area are at an increased risk of this because of activities like writing or looking at a computer screen. Throughout the day, to reduce shoulder strain, get some exercise. Gentle dynamic movements and stretches can help reduce shoulder strain and pain.
Shoulder Stretch
Begin seated at your desk. Take one arm and extend it across your chest. Take the other hand and use it to push the elbow of your extended arm in. You should feel this stretch toward the back of your shoulder. Hold for 30 seconds, then relax and repeat on the other side.
Scapular Retraction
This is a simple, dynamic exercise that can relieve the pain from slumping over a desk all day. Begin by sitting upright in your chair. Keep your abs tense and your back straight. Position your arms so that your elbows are bent at a 90-degree angle and your shoulders pulled back. In a gentle movement, move your shoulders back to bring your shoulder blades closer together, hold for a few seconds, then relax and repeat.
Overhead Reach
The overhead reach stretch is simple and easy to do from the comfort of your office. You should feel this stretch all over your shoulders. Stand up straight and slowly raise both arms up over your head as high as you can. Hold for five to 10 seconds, then lower them and repeat.
Shoulder Rolls
Shoulder rolls are a dynamic movement that helps ease the tension in your shoulders, upper back and neck. Begin by sitting up straight. Keep your neck relaxed, and slowly move both of your shoulders in a forward motion for 10 to 15 repetitions, then switch and roll your shoulders backward.
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