3 At-Your-Desk Stretches

If you spend your day in front of a computer, you’ve probably suffered from stiff joints, chronic tightness in your upper back, or aching shoulders and neck. Before the pain morphs into carpal tunnel syndrome or a herniated disk, try these exercises from Karen Erickson, a chiropractor in New York City, to unwind your muscles without ever leaving your desk.

1. Prayer push
Target: Wrists and forearms
How to: Place your hands in front of you in the prayer position, then slowly push them together and down (fingers still pointing up) so your wrists are flexed and open. Avoid bouncing.

2. Elbow circles
Target: The back, between the shoulder blades; upper shoulders; and chest
How to: Place your hands on your shoulders (right on right, left on left) so your elbows are bent, and touch elbows together in front of you. Rotate elbows in large, slow circles, three or four times in each direction.

3. Head hang
Target: Upper back, neck, and base of skull
How to: Push your chair away from your desk, put your forearms (crossed) on the edge of the desk, and lean forward and toward the floor. Completely relax your neck muscles, and let your head hang. Hold until all tension is released.