Adult health

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Shoulder stretch

Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try simple office stretches throughout the day.

Start by stretching the back of your shoulder:

• Place one hand under your elbow.
• Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch.
• Hold the stretch for 15 to 30 seconds. You'll feel tension in the back of your shoulder.
• Relax and slowly return to the starting position.
• Repeat the stretch with the other arm.

1. Workplace stretching programs. In: Armiger P, et al. Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010:187.
2. Stretches for major muscle groups. In: Armiger P, et al. Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010:117.
3. Ergonomics for computer workstations. Division of Occupational Health and Safety. http://dohs.ors.od.nih.gov/exercises.htm. Accessed Nov. 16, 2010.
4. Stretching programs for the whole body. In: Armiger P, et al. Stretching for Functional Flexibility. Philadelphia, Pa.: Lippincott Williams and Wilkins; 2010:152.
5. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 16, 2010.