Shoulder Rolls - Seated Stretches to De-Stress Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Upper Body Workouts Seated Stretch for the Back, Neck, and Shoulders By Paige Waehner Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on April 26, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print When you've spent a little too much time sitting and working on the computer, your shoulders get tight, which makes your neck hurt and, probably, gives you a headache. Shoulder Rolls Start your de-stress workout with these slow, easy shoulder rolls. Start by shrugging the shoulders up to your ears and then slowly rolling them back. Make big circles for about 30 seconds and then do the circles in the other direction for 30 seconds. Repeat as many times as you like. Verywell / Ben Goldstein Shoulder and Back Stretch This stretch may not work for everyone, but it's the perfect way to loosen up your lower back and shoulders. How To For this one, bend forward (keep your abs contracted for a deeper stretch) and reach the hands all the way to the floor, if they'll make it there. Breathe out to relax and hold the stretch for 30-60 seconds. Verywell / Ben Goldstein Wide Back and Shoulder Stretch This move takes your back stretch even further. Sitting down, as you hook your hands around your ankles, you can use them as leverage to pull your shoulder blades apart, giving you a great upper back stretch. How To Take the feet wide and bring the arms inside the legs, then wrap the arms around the back of the calves, grabbing onto the ankles. Gently pull with the hands to open the shoulders and stretch the upper back. Hold for 30 seconds. Verywell / Ben Goldstein Hand and Biceps Stretch If you type on a computer or spend time texting, then you really need to stretch your hands and arms. How To Take the right arm straight out in front of you and flex the palm up. Grab onto your fingers with the left hand and gently pull the fingers back. Hold for 30 seconds and repeat on the other hand. Alternatively, you can press your hand against a table or flat surface to achieve a similar stretch. Forearm Stretch This one feels really good on the forearms. How To Just take your arm straight out, flip the hand down and then use your other hand to gently pull the fingers towards you. Sigh in happiness and hold for about 30-60 seconds before switching sides. Verywell / Ben Goldstein Seated Neck Stretch I think the tightest muscles in my body, especially after working on a computer for hours, has to be my neck muscles. It's easy to get all hunched up when you're working, which is why I love, love, love this stretch. How To Reach the left arm down and away from the body as you drop the head to the right, stretching the neck. Place the right hand on the head and gently press your head into the hand, then release and stretch. Continue to contract the neck and press the head into the head, then stretch for 10 reps then switch sides. Alternatively, you can simply drop your head to the side without assistance from your hands. Upper Back Stretch This is by far my favorite stretch of all my seated office stretches. You actually twist the arms so that the palms are together, which does beautiful things to your upper back and shoulders. How To Take the hands straight out in front of you and rotate the arms so that the palms face away from each other. Cross the arms so that the palms are pressed together and round the back, reaching the arms away from you as you relax the head. Hold the stretch for 30 seconds. By Paige Waehner Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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