Do you sit at your desk for 8 hours or more staring at a computer? Sitting for prolonged periods working on a computer will bring stress to your neck & shoulders. These are special stretches you can do periodically throughout the day at your desk.

General Directions:

1. Achieve each position slowly.
2. Hold each position for 15-30 seconds. Do not bounce.
3. You should feel tightness, never pain.
4. When necessary, do both sides of your body.
5. Do not hold your breath while doing the stretches.

Do each of the following stretches 2 to 3 times, 2 or 3 times per day.

(1) The Wave:
With your arms straight at your sides, raise them forward and upward over your head. Stretch and hold.

(2) Behind Neck:
With your hands clasped behind your neck (dotted position) pull your elbows together and hold. Bring your elbows back out to the side and hold.

(3) Cube Disappearance:
Form the position shown with your feet flat on the floor. Gently pull and hold.

(4) Correct Working Position:
The correct position is shown by the solid line; the incorrect by the dotted line. Do not sit with your head, neck and shoulders forward.