Relax your shoulder
Stand behind the chair with your right hand on the back of the chair, slightly leaning forward. The body weight is supported by the right hand, the left arm is hanging freely. Gently move your left arm in a clockwise circular motion 10 times, then switch sides.
Needle threading posture
Start in a kneeling position with your knees hip-width apart, leaning forward, hands on the carpet. Inhale, raise your right hand towards the ceiling, then lower yourself forward, your cheeks touching the carpet. Exhale, pass your right hand through your left hand with palm facing up, left hand lightly on hips, turn left shoulder up. Hold this position for up to a minute then relax, lift your body up and switch sides.
Relax your muscles
Stand upright, elbows bent, facing upwards, placing fingers on the trapezoidal muscles (large three-angled muscles behind the neck and chest). Take a deep grasp of the trapezoid muscles, slowly lower your elbows while your fingers are still clenched, then continue to raise your elbows. Repeat this movement 5-7 times.
Walk with your fingers
Stand upright, facing the wall, with 3/4 of your arm distance. Place your fingers on the wall, gently move them up and down to stretch the shoulder area. Repeat 10 – 20 times on each side.
Pull the rubber band
Prepare an elastic rubber band, leaning to the right side, against a closed door. Hook one end of the rubber band to the door handle, the right hand grab the other end, the right elbow is at a 90 degree angle. Pull the cord towards yourself, hold for 5 seconds, then release. Repeat 10 – 15 times on each side.
Shoulder-in rotation
Sit on a chair, back straight, hands behind your back, left hand holding right hand. Move right arm so that it is between back with palm facing out. Using the force of your left hand, gently move your hands up until you feel a stretch in your shoulders. Perform 3 sets, 3 times each, increasing stretching time to 30-60 seconds.
Massage with towels
Prepare a towel, straighten up, and place the towel on your shoulder. Use both hands to grasp the ends of the towel, gently pull down with your forearms until a stretch is felt in your shoulders. Hold for a few seconds, then relax, pull backwards. Repeat 3 – 5 times on each side. Increase drag time to 30 – 60 seconds.
Fold the body
Sitting on a chair next to the desk, one arm is on the table, stretched, the other relaxed. Stretch out toward the table to feel the tension in your shoulders. Hold for a few seconds, then relax. Repeat 3 – 5 times on each side. Increase drag time to 30 – 60 seconds.
