1. WHOLE BACK TWIST
(a) Lift up arm in seated position.
(b) Cross one leg over the other, and twist your shoulder in the opposite direction. Breathe in and push the arm and shoulder back against the thigh, breathe out and twist further round. Repeat.
2. STRAIGHT/BENT ARM UPPER BACK STRETCH
(a) Keeping your arm straight, stretch it across your body. Pull the straight arm back, push against resistance, relax and increase stretch. Now repeat several times.
(b) Do the same thing but with your arm bent – this focuses the stretch more on the arm and shoulder, and less on the back.
3. NECK AND SHOULDER STRETCH
(a) Stretch your neck over to one side, using your hand to ease further into the stretch.
(b) You can increase the stretch by sitting on the other hand.
4. FOREARM STRETCH
(a) Keyboard users take note. Stretch your forearms out, pull the fingertips back, push, hold, elongate the stretch and repeat.
(b) Then stretch again with your hands down and wrists flexed.
Try setting an alarm to remind yourself to integrate these simple exercises into your working day. You'll benefit from improved posture, limber joints and eased muscle tension for a healthier body and mind.
For more health advice from Less-Stress Fitness, check out Adu's tip on how to minimise stress at work.
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