Stretching at your Desk or Computer


Relieve tension and pain with these simple stretching exercises.


If you’re sitting for long periods of time behind a desk, computer or steering wheel the muscles in your shoulders, neck and upper back can really tighten up. The following information, and stretching exercises, will help you stay loose, supple and tension free.


stretching-at-your-deskWhy is Stretching Important?

By placing particular parts of your body in certain positions, you’re able to increase the length of your muscles. As a result, a reduction in general muscle tension is achieved and your normal range of movement is increased.

The benefits of an extended range of movement includes: increased comfort; a greater ability to move freely; and a lessening of your susceptibility to muscle and tendon strain injuries.

Along with an extended range of movement, a regular stretching program will also help to improve posture; develop body awareness; improve co-ordination; promote circulation; increase energy; and improve relaxation and stress relief.


What else can you do?

Before we move onto the specific stretching exercises that will help you relieve pain and tension from sitting for long periods of time, let’s have a look at some other techniques you can use.

  • Move around: Get up and move around at least every hour. This will help to promote circulation and get the blood flowing to the muscles that need it most.
  • Drink plenty of water: Water is an important component of just about every function that takes place within your body. It helps your body eliminate toxins and waste products; it helps to maintain proper muscle tone; it cushions joints; and it helps transport nutrients and oxygen throughout the body.
  • Deep breathing: Many people unconsciously hold their breath, which causes tension in our muscles. To avoid this, remember to breathe slowly and deeply throughout the day. This helps to relax our muscles, promotes blood flow and increases the delivery of oxygen and nutrients to our muscles.


How to Stretch?

To follow are a few rules and guidelines to help you get the most from your stretching and ensure you stay safe and injury free. If you’re interested in a more detailed report, click on the following for an in-depth article on the rules for safe stretching.

  • Firstly, make a general review of the area to be stretched. If the muscle group being stretched isn’t 100% healthy avoid stretching this area altogether. For example, if you have a neck injury, don’t do neck stretches.
  • Secondly, do all your stretches gently and slowly, and avoid bouncing or any jerky movements. This will help to reduce muscle tears and strains that can be caused by rapid, jerky movements.
  • And lastly, stretch ONLY to the point of tension. Stretching is not an activity that was meant to be painful; it should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching.


What to Stretch?

Below are a few stretches that can be performed in a seated or standing position, which will help to relieve tension around your shoulders, neck and upper back. The following stretches should be held for at least 20 to 30 seconds and then repeated 2 to 4 times.

Above Head Chest Stretch: Sit upright and interlock your fingers. Bend your arms and place them above your head while forcing your elbows and hands backwards.

Reverse Shoulder Stretch: Stand upright and clasp your hands together behind your back. Keep your arms straight and slowly lift your hands upwards.

Sitting Neck Flexion Stretch: While sitting on a chair, cross your arms over and hang on to the chair between your legs. Let your head fall forward and then lean backwards.

Lateral Neck Stretch: Look forward while keeping your head up. Slowly move your ear towards your shoulder while keeping your hands behind your back.

Rotating Neck Stretch: Keep your shoulders still and your head up. Slowly rotate your chin towards your shoulder.

The above 5 stretches are just a small sample from the comprehensive range of stretching exercises in the Stretching Handbook & DVD. For dozens of stretching exercises to help you relieve neck and upper back pain, grab a copy of the Handbook & DVD now. And remember…

Stretching Tips eBookWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you use the tips and techniques from my free Stretching Tips eBook and MP3 Audio.

In them, you'll learn how to stretch properly and improve your flexibility and fitness quickly so you can become loose, limber and pain free. Plus, you'll discover little known stretching secrets that will revolutionize the way you think about stretching and flexibility.

You'll get access to the 7 stretching secrets that 90% of people aren't using and discover why most people who stretch regularly will never improve their flexibility.

Stretching Secrets Exposed MP3 AudioPlus, you'll also learn how to use simple stretching techniques effectively and safely to improve your full body mobility and freedom of movement so you can...

  • Get rid of injury, soreness and pain;
  • Recovery quickly from annoying sports injury; and
  • Do away with stiff, tight muscles and joints for good.

And, it's totally free! So go ahead and get your free copy of my Stretching Tips eBook and MP3 Audio now.

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.


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