Shoulder stretches for people who type all day

Typing keeps your arms out in front of you and your shoulders quietly rolling forward. These moves open the front and wake up the muscles between your shoulder blades.

1. 

   1. Shoulder rolls

   Slow shoulder circles — lift, roll back, drop, then forward. Keep the neck easy.

   Feel it: your shoulders travelling through their full circle

   Avoid: Rushing or crunching the neck.

2. 

   2. Seated scap squeeze

   Sitting tall, draw your shoulder blades together and slightly down. Hold briefly, then release. Don’t shrug up toward your ears.

   Feel it: the muscles between your shoulder blades switching on

   Avoid: Shrugging shoulders up toward the ears.

3. 

   3. Doorway or wall chest opener

   Place a forearm on a doorframe or wall at about shoulder height. Gently turn your chest away until you feel a stretch across the front of the shoulder and chest.

   Feel it: the front of your chest and shoulder opening

   Avoid: Leaning so hard the front of the shoulder hurts.

4. 

   4. Unshrug

   Let the shoulders slide down away from the ears. Lightly draw the shoulder blades down the back. Don’t force the chest forward.

   Feel it: space opening between your ears and shoulders

   Avoid: Pinching the neck or forcing the chest forward.

5. 

   5. Upper trap release

   Sit tall. Drop one ear toward that shoulder and look slightly down toward the armpit. Keep the opposite shoulder down.

   Feel it: the top of your shoulder letting go

   Avoid: Shrugging the stretching shoulder up.

• Keep your shoulders travelling down and back, not up toward your ears.