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Exercise - Shoulder Stretches

Welcome to the exercise pages, here you will find a number of exercises which help prevent computer related injury. They need to be practiced regularly to have a lasting effect.

As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.

Shoulder Rolls

Releases shoulder and neck tension and counteracts shoulders that hunch forward

1. Sit on chair, feet flat on the floor. Allow the spine to lengthen.
2. Inhale and lift your shoulders up and back.
3. Exhale, bring them down. Repeat 4-5 times,come back to centre
4. Place your hands on your shoulders, bring the elbows together in front of the chest, then up to the ceiling, back as far as possible and then down.
5. Feel the free movement of the shoulder blades. Repeat several times, slowly and deliberately using your full range of movement.
see fig 1 - 3

shoulder exercise 1
shoulder exercise 2
shoulder exercise 3

Side Lateral Stretch

Stretches the muscles of the spinal column by bending the spine sideways. Opens and stretches the side of the trunk.

1. Sit comfortably on the chair, feet flat on floor. Inhale bring arms up overhead.
2. Take hold of your left wrist with your right hand (Left palm is facing the right)
3. On your next inhalation, reach even higher through your left arm, lifting from the left armpit. Extend both sides evenly.
4. Exhale and bend to the right, feeling a stretch all along the left side.
5. Keep breathing, extending as you inhale and bending to the side as you exhale)
6. Inhale and come back to center. Repeat to the other side.
see fig 4 & 5

shoulder exercise 4
shoulder exercise 5

Sitting Overhead Shoulder Stretch

Stretches & releases muscle tension in the shoulders, upper and middle back, sides of the trunk.

1. Sit on chair, feet parallel and flat on the floor.
2. Interlace your fingers in front of you, palms facing out. With your elbows bent, bring your arms up overhead.
3. Inhale and draw your shoulders back..
4. Exhale and stretch your arms straight up, pressing your palms toward the ceiling.
5. Breathe softly and evenly. Exhale and release the arms down.
see fig 6 & 7

shoulder exercise 6
shoulder exercise 7

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