killer shoulder stretch for too-tight computer muscles

I recently learned this KILLER exercise for stretching shoulders. You know that muscle on the top of your shoulders that tends to get hard and tight-tight-tight from sitting at the damn computer so much? (between bra strap and neck, ladies. Guys, you can figure it out from that) Well, thanks to a chiropractic intern, I now know a great way to stretch the shoulder muscles.

You gotta sit on a surface where you can reach down and grab the side of your seat. Piano bench and park bench are ideal.

Image at left: preparation for the stretch. Grab the chair/bench/seating surface with one hand.

Then (at right), lean away from that hand, and let arm totally straighten and hold your upper body weight. Stretch your neck away from that hand. Sit and breathe in that position for a good amount of time. (at least 30 seconds).

how to stretch your shoulders. Great computer exercise

Then do the other side.

The yellow part of the image shows where you’ll feel the stretch. Along the side of the neck, the shoulder, and extending a little to the upper arm. (At least, that’s where chiropractic intern told me that shoulder muscle extends down to).

3 responses to “killer shoulder stretch for too-tight computer muscles”

  1. Rachel

    You can also do this by sitting on your hand, or putting it behind your back. The point being to try to depress your shoulder to get a better stretch. Tuck your chin to your chest before tilting your head.

    –Rachel…PT student

  2. The Zero Boss

    Thanks for this tip. Between my day job and copious blogging, I spend waaay too much time at the computer, and have been getting severe neck strain as a result. Maybe this will provide some relief…

  3. Katrina

    This reminds me of a warm-up exercise I learned at a stage combat workshop two years ago; our instructor told us to tip our heads sideways towards one shoulder and stretch the opposite arm away and towards the floor — as if we were holding a heavy piece of luggage, or a small child were tugging on our hand. The latter comment was then supplemented by the instructor mimicking (rather effectively) the voice of that small child: “Come with me! Come with me!” Some people in the class found that amusing; others admitted later that it felt a little creepy. Depending on my mood (we worked with this instructor for about seven days), I found I could go either way. But the image (and the voice) are forever emblazoned in my memory as a result!