A good routine is to rest your left arm on your desk/table, slide body away until stretch is felt. You will be looking at the floor. Hold for 3 to 15 seconds. Repeat with other arm.
Then, modify this to rest your left arm on your desk (a table works too) with your palm up. Bring your head down towards your arm and simultaneously move your trunk away from table. This way you will be looking forward rather than at the floor. Hold for 3 to 15 seconds. Repeat with other arm.
Next, rest your left arm on your desk (a table works too) with your palm down. Bend forward at your waist until a stretch if felt. Hold for 3 to 15 seconds. Relax and repeat with other arm.
You can do your entire left side and the switch to your right side if you prefer. Also, a wheeled chair works best for this.
If you have access to an armless, wheel free chair you can hold the side edge of your chair firmly with your right hand. Lean your trunk towards opposite side. Hold for 3 to 20 seconds. Repeat with other hand. This can really open up your shoulders and send a boost of energizing oxygen into the muscle tissue.
Shift to a standing position with your arms at your sides, pinch your shoulder blades together. Hold or 3 to 20 seconds. Then bring your arms up so your elbows are bent to a 90°, pinch your shoulder blades together again and rotate your arms out, keeping elbows bent. Hold for 3 to 20 seconds repeating as loudly as you can:
All your base are belong to us
Okay, so you don’t really have to say “All your base are belong to us” but it could be fun to see the responses around the office.
Relax and remain standing, then place your right hand under your left elbow (arm bent) and gently lift your left elbow up and across your front so your left hand is above/beyond your right shoulder (if you can stretch that far). Hold for 3 to 10 seconds. Relax and repeat with your right elbow.
Now, with your elbow raised (up like you are reaching behind your head), gently use your opposite hand to pull until a stretch is felt in your shoulder. Hold for 3 to 10 seconds. Repeat with opposite side.
If you have access to a doorway or one of the walls that seems to end in the middle of a room for no apparent reason you can also work in some awesome shoulder rotation and flexion that can (oddly enough) help with eye fatigue/strain.
With your elbow bent at 90° place the palm of your left hand against the door frame (or edge of wall). Turn body away from your hand on the frame/wall until a stretch is felt. Hold for 3 to 5 seconds. Repeat on other side. Now, slide your right arm up the wall (with your palm facing out) and lean toward the wall/doorway. Repeat with other side.
- Shoulder Swagger – Complete Package
- Shoulder Swagger – 4 Up Exercise Illustrations
- Shoulder Swagger – 12 Up Exercise Illustrations
- Shoulder Swagger – Action Tracking Chart
(The Complete Guide is also available on GitHub)