Shoulders, 47 moves
Shoulder stretches for desk workers
“Every deadline lifts them a millimetre. By four o'clock your shoulders are up near your ears and you can't remember putting them there.”
Hours of typing pull your shoulders forward and up. These moves roll, squeeze and reach them back the other way, from simple seated shoulder rolls to wall slides and a doorway chest stretch for when you can step away.
Keep every movement smooth and unhurried. You're after that "oh, that's better" feeling, not a workout.
- 20 seated
- 34 standing
- 11 on the floor
- 4 free in Desk Gym
Gentle shoulder rolls Lift both shoulders up toward your ears. See the steps All 47 shoulders moves
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Chin tuck - Gentle shoulder rolls
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Seated cat-cow -
Alternating arm punches -
Behind-back towel slide -
Bent-arm rolls -
Desk towel arm slide -
Overhead reach -
Rhythmic arm rowing -
Running arm swings -
Shoulder blade squeeze -
Shoulder inward rotation press -
Shoulder outward rotation -
Shoulder outward rotation press -
Upper back reach -
Upper-arm towel squeeze -
Wall slide -
Alternating upward punches -
Band bent-over arm openings -
Band face pulls -
Band front raises -
Band inward shoulder turn -
Band low-to-high diagonal pulls -
Band outward shoulder turns -
Band pull-aparts -
Band side arm raises -
Cactus forearm rotation -
Doorway chest stretch -
Hand-blocked side-arm hold -
Palm-to-palm chest press -
Shoulder backward wall press -
Shoulder forward wall press -
Shoulder outward elbow press -
Supported arm pendulum -
Wall angel -
Wall finger climb -
All-fours shoulder taps -
Bear hover foot lifts -
Kneeling forearm press-up -
Kneeling puppy stretch -
Lying alternating arm lowers -
Lying shoulder-blade reach -
Prone elbow rows -
Prone W raises -
Reverse plank -
Reverse tabletop lift -
Supported assisted arm lift
Little habits that help
- Drop your shoulders on purpose a few times an hour. Notice how far they fall.
- Let your elbows rest close to your sides while you type.
- Bring the mouse closer to the keyboard so your arm is not reaching all day.
Gentle movement guidance, not medical advice. Move within a comfortable range and stop if anything hurts. If you have pain or an injury, check with a health professional first.
Questions about shoulders stretches
What are good shoulder stretches to do at a desk?
Shoulder rolls, shoulder blade squeezes and a seated cat-cow all work without leaving your chair. With a wall or doorway nearby, wall slides and a doorway chest stretch open up the front of the shoulders.
Do I need any equipment for shoulder stretches?
No. A few moves use a wall or a doorway, but most need nothing at all. You tell Desk Gym what you have and it picks moves to match.