Gentle movement to release tension held in the shoulders and neck from prolonged sitting or stress.
Duration: 2-5 min • Modality: Movement • Mood: Grounded
How to practice
- Stand or sit tall with your spine straight.
- Roll your shoulders back in slow circles 5 times.
- Roll your shoulders forward in slow circles 5 times.
- Interlace your fingers behind your back, straighten your arms, and lift your chest.
- Hold for 3-5 breaths, feeling the stretch across your chest and shoulders.
- Release and gently shake out your arms.
Why this works
Shoulder mobility exercises reduce muscle tension and improve circulation to the upper body. Regular practice can decrease neck pain by up to 40% in desk workers.
Inspiration
Inspired by physiotherapy protocols for repetitive strain prevention.
Helpful tools
Chair or standing space
When to use this reset
Perfect for desk workers experiencing upper body tension or after long periods of sitting. Use this reset when you notice your shoulders creeping up toward your ears or feel tightness in your neck and chest.
Learn more
FAQ
How often should I do the Shoulder Release Stretch for best results?
For optimal benefits, aim to perform this stretch daily, especially if you spend a lot of time sitting. You can also incorporate it whenever you feel tension building in your shoulders and neck.
What if I can't interlace my fingers comfortably behind my back?
If interlacing your fingers is difficult, you can modify the stretch by holding a towel or strap between your hands behind your back. Gradually reduce the distance between your hands as your flexibility improves.
