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Stretching at Your Desk General guidelines Neck stretches Shoulder stretches Arm, hand, wrist, and finger stretches Back stretches Other stretches A short office routine General Guidelines Stretch until you feel a mild tension and relax as you hold the stretch. Try not to bounce. Hold each stretch for the recommended amount of time. Stretch only until you feel a slight tightness, not pain. If you experience any pain, stop and check with your doctor. When appropriate, repeat exercises on both sides of your body. Don't hold your breath during the exercises. Back to top >> Neck Stretches Glide you head back as far as you can, keeping your head and ears level. (If you do it right, you should feel a double chin.)  Now glide your head forward. Repeat 3-4 times. Start with head in a comfortable, aligned position.  Slowly tilt it to the side to stretch neck muscles. Hold the stretch for 5-10 seconds.  Be careful not to overstretch! Do this exercise 2-3 times on each side.  Gently tilt your head forward to stretch the back of your neck.  Hold for 5-10 seconds.  Repeat 2-3 times.  Remember: stretch only to the point of slight tension. DO NOT stretch to the point of pain. From an aligned position, turn your chin toward your left shoulder to stretch the muscles on the right side of your neck.  Hold for 5-10 seconds and repeat on the right side. Do this exercise twice on each side. Back to top >> Shoulder Stretches Raise the top of your shoulders toward your ears until you feel slight tension in both your neck and shoulders.  Hold this position for 3-5 seconds and then relax your shoulders. Repeat 2-3 times.  This exercise is especially helpful when you feel the first signs of tightness or tension in the shoulder and neck area.  Do arm circles. Raise your arms to the sides, elbows straight. Slowly rotate your arms in small circles forward, then backwards.   After that, lower your arms.  Repeat three times. Back to top >> Arm, Hand, Wrist, and Finger Stretches Interlace your fingers behind your head.  Keep your elbows straight out to the sides with upper body in a good aligned position.   Pull your shoulder blades toward each other until you feel tension through the upper back and shoulder blades.  Hold this position for 8-10 seconds, then relax.  Repeat several times.  Stretch your hands: separate your fingers as much as possible and hold it for 10 seconds.  Relax, then bend your fingers at the knuckles and hold for another 10 seconds.  Repeat both stretches several times.  Interlace fingers and straighten your arms in front of you with your palms facing away from you. Hold this stretch for 10-15 seconds.  Repeat at least twice.  Interlace your fingers and straighten your arms upward. Try to reach as far up as possible with your arms.  You should feel a stretch in your arms and the upper sides of rib cage. Hold this poistion for 10-20 seconds, then relax.   Do it at least three times.  Reach high with your arms. Raise your arms over your head, stretching as high as you can.  Put your right elbow on a table, hands raised.  With your left hand, gently bend your right hand back toward the forearm. Hold 5 seconds. Repeat on the other side.  Hold your hands in front of you, palms down. Spread your fingers apart as far as you can. Hold for 5 seconds, then make a tight fist.  Repeat three times.  Back to top >> Back Stretches Raise your hands to your shoulders.  Using your arms, push your shoulders back.  Keep your elbows down.  Hold for 15 seconds, then release. Repeat 3-4 times.  Standing up with knees slightly bent, place your palms on lower back just above your hips with fingers pointing downward.  Gently push your palms forward to create an extension in the lower back.  Make sure this stretch feels comfortable to you.  Hold it for 10-12 seconds.  Repeat several times.  Use this stretch after sitting for long periods of time.  Lower your head and slowly roll your body as far as you can toward your knees. Hold for 10 seconds.  Push yourself up with your leg muscles. Repeat 3 times.  Back to top >> Other Exercises Stretch your facial muscles:  raise your eyebrows and open your eyes as wide as possible. At the same time, open your mouth to stretch the muscles around your nose and chin. Hold this stretch for 5-10 seconds. Stretch your calves by standing a foot away from the wall and leaning on it with your forearms.  Let your head rest on your hands.  Bend one leg and place your foot in front of you, leaving the other one straight.  Slowly move your hip forward until you feel a stretch in the calf of your straight leg.  Make sure the toes of the straight foot point to the wall and the heel stays on the floor.  Hold this position for 30 seconds. Do not bounce.  Then repeat it with the other leg. Sit with left ankle bent over the right knee and rest right hand on the outside of the upper thigh of the left leg. Apply controlled, steady pressure toward the right with your hand.  While doing this, look over your left shoulder to feel the stretch.  Hold for 10-15 seconds. Do this on both sides.  Back to top >> A Short Office Routine With arms straight at sides, raise them forward and upward over your head. Feel the stretch. Hold this position. With hands clasped behind your neck, pull elbows together and hold.  Bring elbows back out to the sides. Hold.  Pull shoulders up, back, down, and forward in a circular motion. Bring right ear close to right shoulder, hold, repeat to the other side. Holding the edge of the chair lean toward opposite side and hold this position. Keep upper body straight. Grab chair with left hand and reach right arm over left hip.  Lean to the left and hold.  Repeat to the other side.  Back to top >>