Fit Body:
Shoulder Posture Stretch
Stretch Break: Stand up. Raise your right hand straight up overhead and then lower it behind your upper back. At the same time, move your left hand down and behind your back, then up to grasp your right hand. Hold for 3 deep breaths, and then release. Repeat with your left hand up and over, and your right hand down and back.
Fit Body:
At the Office Neck Stretch
Tight neck and upper back muscles contribute to a forward-hunched posture. Take a break from sitting every hour and do this neck, shoulder and upper back stretch. Stand up tall. Inhale and pull your shoulders down and back. Exhale and drop your right ear toward your right shoulder. If comfortable, place your right hand on top of your right ear. Be sure you’re not pulling with your hand, but simply resting your hand. Then release. Next, inhale and pull your shoulders down and back again to set correct posture and alignment, and then exhale dropping your left ear toward your left shoulder.
*Consult your physician before performing exercise.
Fit Body:
Shoulder Stretch for Posture
If standing shoulders stretches feel uncomfortable, try this seated and supported posture stretch. Begin kneeling on the floor facing a wall. Place both hands on the wall about chest-level. Walk your fingers up the wall, leaning forward until you feel a stretch under your arms and along the side of your torso. Hold for 10-30 seconds, then slowly release.
*Consult your physician before performing stretch.
Get Fit Quick Tip:
Arm Stretch
If you’ve been sitting at a computer for hours, it’s time for a stretch break. Stand up. Extend your right arm straight out in front of you with your arm parallel to the floor. Curl your fingers down and in. Hold for 10 seconds, then release. Next, extend your left arm straight out in front of you; curl your fingers down and in, then release.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Posture Reset!
Reset your posture after sitting at your desk with this exercise. Lie face down on your stability ball. Pull your torso up slightly to be in line with your legs. Tuck your chin into your chest. Raise both arms up to the side of your body. Rotate your hands to the outside of your body, so your thumbs are facing up. Balance with your legs, and lift both arms up about six inches. Pause for one seconds, and then slowly lower six inches. Start with ten reps.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Shoulder Stretch!
Stretch your shoulders to alleviate upper body muscle tension. Extend your right arm straight up overhead, and then bend your elbow and place your hand behind your head. Next, reach your left hand down and around your body to your low back. Walk both hands toward the center of your back. Keep your torso upright and your shoulders down and back. Hold for 10-30 seconds, then release. Repeat the stretch with your left arm overhead, and your right arm by your low back. Hold for 10-30 seconds, then release. Never stretch into pain.
*Consult your physician before performing exercise.
Get Fit Quick Tip:
Front Shoulder and Chest Posture Stretch!
Stretch Break: Stand up. Place both hands behind your head. Pull your shoulders down and back. Next, pull your elbows wide. Hold for 10-30 seconds. Now set your phone alarm to signal in 2 hours for your next Stretch Break!
*Consult your physician before beginning exercise.
Get Fit Quick Tip:
Stretch your Wrist Extensor Muscles!
Working on a computer all day can leave the muscles of your hands and forearms overworked, tight and sore. Add in a hunched-forward shoulder posture and long hours without a break, and the stress on your wrist extensor muscles only increases. Perform this easy at-your-computer stretch during the day to give your hands a mini-break.
Extend your right arm forward so it is parallel to the floor, with your palm facing down. Gentle curl your fingers in and down feeling a subtle stretch in the top of your forearm. Hold for 10-30 seconds, then release. Repeat with your left arm forward.
*Consult your physician before beginning exercise.
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