3. Neck stretches. Your neck can get wrecked from sitting at a desk and leaning over a computer all day, and these stretches relieve tension and feel great. Be sure to do them slowly so you don’t injure yourself in the process. You can use your hands to help guide your head, but very gently. Do NOT push your neck farther than it wants to go.
Sitting or standing up straight and looking directly ahead, slowly turn your head to the right, keeping your eyes level. Hold for 3 seconds, then slowly turn to the left and hold for 3 seconds. Repeat 10 times on each side.
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Slowly return to a neutral position, sitting or standing up straight with eyes looking directly ahead. Begin tilting your ear to your shoulder, being mindful not to cheat and bring your shoulder to your ear. When you begin to feel a stretch, hold for 15-30 seconds, then slowly return to neutral position and repeat on other side. Repeat a few times on each side.
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4. Deltoid Stretch. This is another stretch that feels awesome for tight shoulders and your upper back. Sitting up straight with your feet flat on the ground, hold your right arm out in front of you at shoulder height. With your left arm, pull your right arm across your body, stopping when you feel the pull. Hold for 15 seconds, shake your arms out, and repeat on the other side.
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5. Lower back stretch. Stand up with your feet hip-width distance apart and just bend over like a rag doll. Don’t do a forced static stretch to touch your toes, just let the weight of your body hang. It will relieve a lot of that lower back tension caused from sitting –or standing – all day.
6. Sun salutation. Ok, so this is more than one stretch, but they link together in a way that will leave your entire body feeling stretched and refreshed. You just need a strip of floor big enough for your body and a yoga mat if you’re not into touching the filthy office floor.
7. Cat/Cow Stretches. Another yoga favorite, these stretches will have your back feeling so incredible, you’ll probably start doing them every day. You can do them on all fours or just sitting in your chair. Sit up straight with your hands on your knees. As in inhale, begin pushing your belly out, your shoulders back, and look up to the ceiling. On the slow exhale, round your back as you tuck your chin down to your chest. Repeat each move over the course of the next 5 to 10 breaths.