Options Inc. Graphic Office Ergo Online Graphic
Workstation Setup
Signs & Symptoms
Pacing & Stretching
  >> Eyes
  >> Neck
  >> Shoulders & Arms
  >> Wrists & Hands
  >> Upper Back
  >> Lower Back
  >> Legs & Hips
References
Terms & Conditions
  

Shoulders & Arms

The shoulders are often maintained in the same static position while computing, creating muscular stiffness. The following exercises will increase shoulder movement, relaxing the muscles.


1. Shoulder Roll

Start with back and neck in a neutral posture. Slowly roll shoulders forward three times in circular motion. Repeat exercise rolling shoulders backwards.


Shoulder Roll

2. Shoulder Shrug

Start with back and neck in a neutral posture. Raise the top of your shoulders upwards towards ears.


Shoulder Shrug

3. Backward Reach

Start with back and neck in a neutral posture. Interlace fingers behind back. Slowly turn elbows inward towards one another.


Backward Reach

4. Forward Shoulder Stretch

Start with back and neck in a neutral posture. Place right arm in front of body with elbow flexed at a 90 angle. Hold right elbow with left hand and gently pull elbow towards body. Repeat exercise stretching left shoulder.


Forward Stretch

5. Backward Shoulder Stretch

Start with back and neck in a neutral posture. Raise right arm above head with elbow flexed at a 90 angle. Hold right elbow with left hand and gently pull elbow behind head. Repeat exercise stretching left shoulder.


Backward Stretch
© Options Incorporated 2000.  All rights reserved.  Updated 2016.