Easy Office Stretches for Tight Shoulders > 자유게시판

Sitting at a desk for long hours can cause your shoulders to become tight and stiff. This discomfort often builds up slowly, leading to headaches, poor posture, and even reduced energy. The good news is you don’t need to leave your desk or use special equipment to find relief. Brief stretches performed regularly can make a big difference.

Start by rolling your shoulders. Sit up straight and slowly lift both shoulders toward your ears. Hold for a moment, then roll them back and down in a smooth circle. Complete five circles forward, then five backward. This helps release tension in the trapezius muscles and improves circulation. You can also do this while breathing deeply.

Next, try shoulder blade squeezes. Sit or stand with your arms relaxed at your sides. Gently pull your shoulder blades together as if you’re trying to hold a pencil between them. Hold for five seconds, then relax. Repeat this eight times if you can. This movement activates the muscles between your shoulder blades that often weaken from hunching over a keyboard. Focus on squeezing without shrugging.

Another effective exercise is the neck release. Slowly tilt your head to the right, bringing your ear toward your shoulder. Keep your left shoulder relaxed and down. Hold for a full 30 seconds if comfortable, then switch sides. Avoid pulling your head with your hand. Let gravity do the work. This eases tension that often travels from the neck into the shoulders. Pause and breathe slowly during the hold.

Don’t forget your arms. Extend one arm straight across your chest and use your other hand to gently pull it closer. Hold for 15 to 25 seconds, then switch sides. This stretch targets the shoulder and upper back muscles that tighten when you’re typing or using a mouse. Keep your shoulder blade pinned down.

Set a reminder to do these exercises every hour. Even two minutes of movement can reset your posture and 小倉南区 整体 reduce discomfort. Over time, these small habits build resilience in your shoulders and help you stay comfortable all day long. Remember, regularity beats duration. You don’t need to do a lot — stick with it daily.