Here’s the difference between my laptop and I – one can function after long hours of working and the other gets a back pain.

Whether you’re working hard (or hardly working) at your desk from 9 to 5… or if you’re a student like me who’s cramming assignments for 6 hours straight,  doing simple stretches will help reduce soreness from your body and mind! After 30 minutes of looking down on a screen, it’s important to take some time to unwind.

Are you hunched over as you read this text? Are your fingers the only part of your body that’s moving, as you scroll or type on your device?

If that’s a yes, follow along with me and enjoy these QUICK & EASY stretches. No need to leave your seat!

 

1.    Seated spinal rotation

 

• While seated, cross your arms over your chest.
• Grab your shoulders, as if you’re hugging yourself.
• Rotate your upper body from the waist, turning gently from left to right as far as you can.
• You should feel a tension on both side of your lower back as it stretches out.

 

 

 

 

2. Posterior shoulder stretch

 

• Hold one arm across your body.
• Pull your elbow into your chest.
• You should feel your shoulder gently stretching.

 

 

 

 

 

3. Shoulder shrugs

 

• Gently lift your shoulders (as if you don’t know an answer to a question).
• Let them slowly fall.
• You should feel tension being released as your shoulders drop.

 

 

 

 

 

4. Sitting back extensions

 

• Sit straight with your feet together.
• Put the palms of your hands into the small of your back.
• Lean back over your hands, feeling your lower back stretch out.

 

 

 

 

 

5. Neck rotations

 

• Keep your head upright.
• Gently turn your head from side to side.
• As you turn your head, try to move it past your shoulder.
• You should feel the muscles on the outside of your neck gradually stretching.

 

 

 

 

6. Upper shoulder and neck stretch

 

• Sit on one hand.
• Tilt your head away from the hand you’re sitting on.
• Tilt your head slightly forward, towards your shoulder.
• You should feel the muscles in your neck and shoulder being stretched.
• Change sides, and repeat.

 

 

 

 

7. Shoulder extension – 1

 

• Stand up and stretch your arms out behind you.
• Clasp your hands together and gently lift your arms.
• You should feel the pressure in your shoulders ease off.

 

 

 

 

 

8. Shoulder extension – 2

 

• Hold both arms above your head.
• Link your hands with your palms facing upwards.
• Reach as high as possible.
• You should feel your shoulders stretching.

 

 

 

 

…and you’re done. Great job! Now back to work we go.