Neck and back pain from long hours at your desk? These desk stretches can help.

CHAIR-NECK STRETCH 1

• Hold on to the base of the chair with your left hand to steady left shoulder.
• Bring right ear to shoulder until you feel the tension. Hold until the tension begins to diminish and gradually increase the stretch.
• Hold for 10 seconds.
• Repeat on other side.

CHAIR-NECK STRETCH 2

• Turn your head to the right and look downwards.
• Hold this position for five seconds, increasing the stretch by gently pushing down your head with your hand.
• Hold for five seconds.
• Repeat on other side.
  

SHOULDER STRETCH

• Interlock fingers and turn your palms upwards.
• Straighten your arms and stretch upwards.
• Expand your chest by compressing both shoulder blades together backwards.
• Hold for 10 seconds.
• Repeat as many times as needed.

UPPER-BACK STRETCH

• Interlock fingers of both hands and push your hands forward with palms facing outwards.
• Feel the stretch between your shoulder blades.
• Hold for 10 seconds.
• Repeat as many times as needed.
  

TRUNK ROTATION STRETCH

• Sit upright, keeping your tummy in.
• Rotate your body, bringing your arms across.
• Keep the position for five seconds till you feel a gentle stretch on your spine.
• Repeat on other side.

Photos: ST, Desmond Foo

This story was first published in thesundaytimes on June 15, 2008.

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