Exercises at Your Workstation: Shoulders

Tight shoulders? Aching back? A few easy moves can help your shoulders and back feel better. Take a few minutes during your day to do these exercises, right at your desk. They'll loosen up your muscles, keep you more alert, and make a big difference in how you work and feel.

Breathe deeply as you do your exercises. Inhale through your nose, and exhale through your mouth.

Man doing shoulder raise exercise.

Man doing back press exercise.

Shoulder raise

Back press

For your shoulders


  • Drop your head gently to your chest. While breathing in, slowly roll your head up to your left shoulder. While breathing out, slowly roll your head back to center. Repeat to the right.

  • Repeat 3 times on each side.

Shoulder raise

  • Slowly raise your shoulders toward your ears. Hold for a few seconds.

  • Slowly bring your shoulders down and relax.

  • Repeat 3 times.

Back press

  • Put your hands up, forearms raised.

  • Push your arms back, squeezing your shoulder blades. Hold for a few seconds, then relax.

  • Repeat 3 times.

If you feel pain while doing these stretching exercises, please stop and consult your doctor.

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