"Standing or sitting drop your hands loosely at your sides. Shrug your shoulders up then let them relax down as far as possible. Repeat several times. This exercise helps to counter our normal tendency to hunch our shoulders when working."
"Shoulder Stretch 1"
"Put one arm behind your head with the palm touching your back. Hold onto your elbow with the other hand and gently pull across and down. Go to the point where you feel a stretch in your shoulder and upper arm and hold this position. Repeat both sides several times."
"Shoulder Stretch 2"
"Hold one arm straight across your body. Use your other arm to gently pull the straightened arm closer to you. When you feel a stretch across your upper arm and shoulder hold this position. Repeat both sides several times."
"Shoulder Stretch 3"
"Stand up and clasp your hands behind your back. Move your shoulders back and down as far as possible. Hint: Try and pull your shoulders down and in towards your spine. Hold for 10 counts. Repeat several times."
"Shoulder Rolls"
"Hang arms at side with shoulders relaxed. Slowly roll shoulders around in as large a circle as possible in a backwards direction. Do about 10 circles."
"Chicken Stretch"
"This stretches the forearms. Put both hands under your arms - the backs of your hands in your armpits. Gently push on your hands until you feel a stretch in your forearms and over the back of your hands."
"Forearm Stretch"
"Hold one arm straight down in front of you with the palm facing out, elbow straight. With other hand gently pull palm and wrist back until you feel a stretch along the underneath of your forearm. Hold for 10 seconds. Repeat on both sides several times."
"Arm Stretch 1"
"Note: Be careful with this exercise and only go until you just feel a stretch. Stand up and place palm on wall with fingers pointing away from you. Turn head and body away from wall. This stretches all the way from the fingers, through the forearm and shoulders, to the neck. To increase the stretch look down and turn your head away. Repeat several times with each arm."
"Wrist Turns"
"Sitting upright with arms hanging loosely. Turn wrists as far as possible in one direction until a gentle stretch is felt. Hold for count of 5, then turn wrists in the opposite direction and hold. Repeat in both directions several times."
"Arm Shakes"
"Drop shoulders and let your arms hang loosely. Gently shake wrist and arms for count of 6, then stop and relax. Repeat several times."
"Finger Spreads"
"Rest arm on desktop or thighs. Stretch fingers apart as if trying to make them longer. Hold this for count of 3, then relax. Repeat several times with each hand."
"Palm Stretch"
"Bend fingers and thumb so that tips of fingers are just touching top of palm. Now pull fingers and thumb backwards as far as possible feeling a stretch across your palm. Hold for count of 5. Repeat alternate hands several times."
"Hand and Finger Stretch"
"Clasp fingers together with palms away from you and then straighten your arms until you feel a stretch across your wrists, palms and fingers. Hold for count of 8. Relax and repeat."
"Head Turns"
"With a slight chin tuck slowly turn head to one side and hold. Go to the point where you feel a stretch down your neck and shoulder and hold for the count of 5. Return to the middle position and repeat to the same side several times. Then do the other side."
"Neck Side Stretch"
"Sitting upright hold onto your seat with one hand. Gently tip your head over to the side until you feel a stretch down the side of your neck and shoulder. Hold for count of 5. Repeat several times on each side (3x).
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"Head Forward"
"Bend your head forward until you feel a stretch. Use your hands to pull your head further forwards if necessary, to feel a stretch.
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"Chin Tucks"
"Sit upright, looking straight ahead. Without looking down glide chin backwards to make a double chin. Make sure that you keep looking straight ahead - donÆt tip your head up or down. Hold for count of 5. Repeat several times."
"Trapezius Stretch"
"Sit upright and place one hand on your head. Turn your head sideways and bend your neck over to look down at the floor until you feel a stretch along the back of your neck and the top of your shoulder. Gently pull further with your hand if needed to feel the stretch. Hold for 15 seconds. Hint: Try to put your nose in your armpit (hold your breath if needed!). Repeat several times on each side."
"Back Stretch"
"Stand with feet slightly apart. Place hands on back of hips with palms supporting your lower back. Gently lean back until you feel a stretch in your lower back. Hold for count of 5 and repeat several times. Warning: Skip this exercise if you have any pre-existing back problems."
"Ceiling Stretch"
"Clasp hands together and raise over head pointing palms at ceiling. Straighten arms and stretch as high and as far back as you can until you feel a stretch (no pain!). Hold, then relax with hands back in lap. Repeat several times."
"Forward Lean"
"Rest elbows on the thighs. Let hands hang loosely. Relax shoulders, close your eyes and breathe deeply. Stay relaxed for 3-4 breaths."
"Hands Behind Head"
"Put hands behind your head. Lean back in your chair and pull your elbows back until you feel a stretch through your elbows, arms or hands. Hold for count of 10. Repeat several times."
"Showground Clown Stretch"
"You may get some funny looks from people doing this, but it is an excellent stretch for all those tight facial muscles. Open mouth and lips as wide as possible, simultaneously raising your eyebrows as high as possible. Hold for count of 5 and repeat a few times."
"Micropause Stretch"
"Lean right back in your chair looking towards the ceiling. Drop your arms at your sides and rotate them outwards, palms facing up, thumbs out. Feel a stretch across your chest and shoulders. Breathe in, and then exhale and relax into the second position with shoulders dropped, eyes closed and arms hanging loosely. Remain relaxed until micropause is over (5-10 secs)."
"Arm Stretch 2"
"Stand facing a wall. Place your hand onto the wall and try to get your palm flat, with fingers pointing upwards, your elbow straight. Hold for 20 seconds. Repeat with alternate arms."
"Head Back"
"Support your head with one hand. Slowly tip your head back to look towards the ceiling. Pause for count of 2 then return to start position - looking forward."
