Spending lots of time hunched over a computer keyboard at work causes tight, sore muscles that lead to tension headaches and neck pain. Here are a few stretches, based on yoga poses, recommended by the Cleveland Clinic; they can all be done at work so you don’t miss an e-mail or phone call.
All begin with a basic seated posture. Sit at the front edge of your chair with spine lengthened, chest lifted, shoulders relaxed down and away from your ears, feet flat on the floor and knees directly over ankles.
Neck rolls: Gently drop your head forward and roll from side to side. Let the weight of your head gently stretch your neck. Small popping noises are OK but there should be no pain. (Avoid letting your head drop back, to protect your cervical spine.)
Shoulder rolls: Gently lift your shoulders and rotate them backwards in slow circular motions. Repeat a few times then reverse the motion. This loosens and lubricates joints and helps open the chest for better breathing.
Fan pose: Sitting forward in your chair, gently move arms behind you until you can hold onto the back of your chair. Keep elbows straight; adjust the height of your hands until you feel a good stretch in chest, arms and shoulders. This is a great pose to open the chest and improve posture and breathing.
From: USA Today