What stretch can relieve hunched shoulders from working at a computer?

The first suggestion which is not as likely, take out your desk chair and replace with a stability ball.  Having a stability ball will force you to sit upright throughout the day and will give you some exercise along the way.  If you would prefer not to do this then a great way to stretch your shoulders into your neck would be to do the following:

  • Grab a hold of your left wrist with your right hand.  Slightly pull that left wrist towards your right side.  As you do this, lower your right ear towards your right shoulder.  This will cause a great stretch in your shoulder, trap, and neck.  Be sure to repeat on the other side.

If you would like further assistance let me know and I will dig up some addition aids.

Do elbow circling a couple of times a day while you are seated at your desk. Elbow circling releases tension in your shoulders and neck.
Bring your fingertips onto the top of your shoulders and bring your elbows together in front of you. Move your elbows up and around in opposite directions making big circles. The entire time lightly rest your fingertips on the top of your shoulders. Inhale on one complete circle and exhale on the next. Do 5 circles in each direction, looking straight ahead entire time.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.