Deskercise ~ Shoulder Relief

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As the day wears on, sitting or standing hunched over can cause the shoulders to tense. After completing a task, stretch the stress away with the deskercises. Taking the few minutes can also calm your mind for the next task at hand!

Single Shoulder Rolls

Lateral Arm Raises

Triceps Stretch

Shoulder Stretches

Single Shoulder Rolls

  • This exercise is good for relaxing your shoulders and improving your posture while standing at your desk.
  • Start this exercise by standing erect facing the desk with your feet in a neutral position about hip-width apart and your arms down at your sides.
  • Slowly rotate one shoulder up, backward and then down.
  • Continue this shoulder rotation for 5 to 10 reps.
  • Then, pause and reverse the direction by rotating the same shoulder up in a forward motion.
  • Alternate the exercise between the shoulders on both sides of your body.

Lateral Arm Raises

  • Here is another exercise to break up the workday. It targets the deltoid shoulder muscles and can also strengthen your upper back.
  • Begin standing at your desk with your feet hip-width apart.
  • Simply raise your arms until even with your shoulders.
  • Slowly lower the arms back to your sides.
  • Repeat the movement 5 to 10 times.
  • You can provide an additional challenge by including soft hand weights appropriate to your abilities.
  • Hold the weights securely at your side.
  • Then, raise and lower your arms repeating the movement according to your fitness level.

Tricep Stretch

  • Begin by standing erect facing the desk with your feet in a neutral position about hip-width apart and your arms down at your sides.
  • Raise one arm so your elbow is pointing up next to your head.
  • Drop your hand behind you so it is angling down touching the middle of your back.
  • Take your other hand up above your head and apply downward pressure to your elbow until you begin to feel a stretch in your triceps.
  • Hold this position for about 5 to 10 seconds.
  • Release the stretch slowly and repeat with the opposite arm.

Shoulder Stretches

  • This is a very simple relaxation exercise you can do while working at your desk.
  • Begin by standing erect facing the desk with your feet in a neutral position about hip-width apart and your arms down at your sides.
  • Raise your shoulders up toward your ears as high as you can.
  • Slowly shift your weight to one side.
  • Hold the position for 5 to 10 seconds.
  • Then, release, lower the shoulders and repeat.
  • The exercise develops the “trapezius” muscles which run from the back of your neck down over your shoulders.
  • Weights can be used to increase resistance and additional muscle toning.