Shoulder stretches for people who type all day

Typing keeps your arms out in front of you and your shoulders quietly rolling forward. These moves open the front and wake up the muscles between your shoulder blades.

1. 

   1. Shoulder rolls

   Slow shoulder circles, mostly backward: lift, roll back, drop. Add a few forward at the end. Keep the neck easy.

   Feel it: your shoulders travelling through their full circle

   Avoid: Rushing or crunching the neck.

2. 

   2. Seated scap squeeze

   Sitting tall, draw your shoulder blades together and slightly down. Hold briefly, then release. Don’t shrug up toward your ears.

   Feel it: the muscles between your shoulder blades switching on

   Avoid: Shrugging shoulders up toward the ears.

3. 

   3. Doorway or wall chest opener

   Stand in a doorway or beside a wall. Place a forearm on the frame, elbow at or below shoulder height. Step through with the same-side foot and gently turn your chest away until you feel a stretch across the front of the shoulder and chest. Stop if the front of the shoulder pinches or the arm tingles.

   Feel it: the front of your chest and shoulder opening

   Avoid: Leaning so hard the front of the shoulder hurts.

4. 

   4. Unshrug

   Lift your shoulders toward your ears, hold for 2 seconds, then let them drop and slide down away from your ears. Breathe out as they drop.

   Feel it: the tops of your shoulders letting go as they drop

   Avoid: Holding your breath, or shrugging so hard the neck strains.

5. 

   5. Upper trap and levator release

   Sit tall and hold the chair seat with your left hand. Tip your right ear toward your right shoulder, then turn your nose slightly down toward your right armpit. Optionally rest your right hand on your head; let its weight, not a pull, do the work. Switch sides at the chime.

   Feel it: the top of your shoulder letting go

   Avoid: Shrugging the stretching shoulder up.

• Keep your shoulders travelling down and back, not up toward your ears.