Blog Post #330 – Shoulder and Neck Stretches for the Computer User

Recommended by the CCOHS

Shoulder Shrug

Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold for 3-5 seconds. Relax your shoulders and repeat 3 times.

Shoulder Roll 1

Sit down and make yourself as tall as possible. Slowly roll your shoulder to the back in a circular motion. Then roll your shoulders forward. Repeat 5 times each way.

Shoulder Roll 2

Stand up and put your hands at your side and relax your shoulders. Slowly roll your shoulders in a backwards and forewords direction and try to make the circle you make by rolling as large as possible. Repeat 5 times each way.

Shoulder Stretch

Sit down on a chair and put your hands behind your heads with your elbows pointing outwards. Push your elbows gently forward towards each other and try to stretch until the tips of your elbows touch. Hold for 5 seconds and repeat a few times.

Neck Stretcher 1

Drop your head slowly to the left, trying to touch your left shoulder with your left ear until you feel the stretch in the right side of your neck. Hold for 3 seconds Bring your head back to normal position. Drop your head slowly to the right, trying to touch your right shoulder with your right ear until you feel the stretch in the left side of your neck. Hold for 3 seconds. Bring your head back to normal position. Repeat 3 times each way.

Neck Stretcher 2

Drop your head slowly to the left, trying to touch your left shoulder with your left ear . Then, slowly drop your chin to your chest; turn your head all the way to the left, then all the way to the right. You should feel the stretch in your neck. Repeat 3 times and do the other side.

Neck Stretcher 3

Turn your head sideways as far as comfortable as you are looking to the left. Bend your neck over to look at the floor until you feel a stretch. Hold for 3 seconds. Return your head in original position and do the other side. Repeat 3 times.

Wrist Turns

Sit down and put your arms next to you. Turn your arms and wrist so that your palm faces outwards away from your body and then back inwards. Feel the stretch in your lower arm. Hold for 3 seconds. Repeat 3 times.

Upper Arm Stretcher

Sit down or stand up. Put your right arm forwards with the palm facing the floor. Now put your left hand underneath your right elbow and turn the palm of your right hand facing towards the left. With your left arm pull your right arm towards you so you can feel the stretch in your right upper arm. Hold for 3 seconds. Repeat 3 times with each arm.

Head turns

Drop your head down towards your chest as far as it feels comfortable. Turn your head left trying to look at your left upper arm and hold for 2 seconds. Turn your head right trying to look at your right upper arm and hold for 2 seconds. Repeat 5 times each side.

Back Curl and Leg Stretch

Hold onto your right shin with your right hand. Lift your right leg off the floor. Bend forward, curling your back, and bring your nose toward your knee. Repeat with the other leg.

Leg Stretcher

Sit on a chair and make yourself as tall as possible. Stretch one leg forwards and try to point your toes as far as possible towards you and hold for 5 seconds. You should feel the stretch throughout your whole leg. Repeat with the other leg. Do 3 times for each leg.

Forward Lean

Sit on a chair and put your elbows and arms on your thighs and let your hands relax. Lean your head downwards. Sit like that and take 4 to 5 breaths and return in the sitting position.

Trunk Stretcher (the part of your body between your neck and your waist)

Sit on a chair and make yourself as tall as possible. Drop your arms by your side. Move your left hand towards the floor as far as you can but make sure that your trunk stays upright. Hold your arm for 5 seconds. Return to sitting position and repeat with right arm. Repeat with each arms 3 times.

Forearm Twist

Sit down on a chair and put your hands on your lap with the palms facing your legs. Relax your shoulders. Turn your hands so that your palm is now facing up. Gently push your thumbs outwards as far as comfortable and hold for 3 seconds. Turn your hand again to face your legs. Repeat with 5 times.

Stretch your arms and fingers

Sit on a chair and make yourself as tall as possible. Put both of your arms forwards with the palm of your hands facing you. Interlink your fingers. Roll your palms/arms so that they now face away from you. Stretch by reaching out as far as you can and hold for 5 seconds. Feel the stretch in lower arm and fingers. Repeat 3 times.

Stretch your arms and shoulders

Sit on a chair and make yourself as tall as possible. Put both of your arms forwards with the palm of your hands facing you. Interlink your fingers. Roll your palms/arms so that they now face away from you. Move your arms so they are now above your head. Stretch by reaching out as far as you can and hold for 5 seconds. Repeat 3 times.

My opinion,

RSI’s, or Repetitive Strain Injuries, are the leading cause for lost time issues in the Ontario workplace. (Approximately 43%) I have to assume that the numbers are similar everywhere. All governments understand the relationship between the job/operation and the operator.

Ergonomics is a special concern about the operator, the job and the work station. During the design stage of the operation all ergonomic issues MUST be identified and the design of the operation MUST be well thought out and any ergonomic issue looked at and dealt with.

If your job puts you in front of the computer for a great deal of your time, then please consider the exercises list above. It will go a long way in improving your well being and take the strain off your upper and lower back, your arms, wrists, legs and shoulders.

Remember — In Ontario, “ALL Accidents are Preventable”

HRS Group Inc. has a great team that can help you with all your health and safety needs including ‘Due Diligence’, Ergonomic Assessments’ and ‘Standard Operating Procedures’. Contact Deborah toll free at 1-877-907-7744 or locally at 705-749-1259.

We can also be reached at 

‘Work’ and ‘Play’ safe.

Daniel L. Beal
CHSEP – Foundation Level
VP & Senior Trainer
HRS Group Inc.