SHOULDER ROLLS
This technique can be done sitting or standing. Let your arms hang relaxed to your sides. As you inhale, bring your shoulders forward, then up, exhale as you bring them back, then down. Imagine you're drawing a big circle with your shoulders. Do this four times. Then reverse the circle. Shoulders back, then up, then forward, and down. Be sure to breathe while doing this exercise. Do it slowly and relaxed. It should always feel comfortable. After you've finished rolling your shoulders in both directions, try the Shoulder Drops.
SHOULDER DROPS
This is an exercise you can do easily while waiting for the printer. Sitting or standing, lift your shoulders up to your ears and just let them drop. Inhale as you lift up, exhale as you let go of your shoulders. Repeat this exercise 3 times.
This series of shoulder rolls and shoulder drops takes 30 seconds. Do your shoulders feel differently?
THINK OF YOURSELF AS AN ATHLETE
You sit still performing highly skilled, physical work all day long. You hold your back, shoulders, and neck in place for hours at a time. This work takes a great deal of energy, focus, and physical stamina. As an athlete, you want to keep your body warm and limber throughout the day so you can continue to do this work week after week without injuring yourself.
When you're sitting still, circulation slows down. Very little blood flows through your muscles. Muscles get "cold." Your muscles require a steady supply of oxygen to function properly. When they don't receive enough oxygen they begin to contract automatically to conserve oxygen. This natural shut-down mechanism contributes to the sensation of tension you feel in your shoulders, back, and neck.
The human body is designed to move. Movement brings oxygenated blood to your muscles. When the muscles receive an adequate amount of oxygen, they stop contracting and you feel more comfortable. Moving all day long is vital to your health and well-being.
Start with a simple 30 second exercise like a combination of the two at the top of this page. Add the exercises to your work day every 60 minutes. When time gets away from you, add an exercise whenever you finish a small task or whenever you feel the tension in your shoulders. Remember, circulation is the key to good health.