• Etirements Bureau

    1. Seated spinal rotation

    • While seated, cross your arms over your chest.
    • Grab your shoulders.
    • Rotate your upper body from the waist, turning gently from left to right as far as feels comfortable.
    • You should feel a tension on both side of your lower back as it stretches out.
    broken image
  • 2. Posterior shoulder stretch

    • Hold one arm across your body.
    • Pull your elbow into your chest.
    • You should feel your shoulder gently stretching.
    broken image
  • 3. Shoulder shrugs

    • Gently lift your shoulders.
    • Let them slowly fall.
    • You should feel tension being released as your shoulders drop.
    broken image
  • 4. Sitting back extensions

    • Sit straight with your feet together.
    • Put the palms of your hands into the small of your back.
    • Lean back over your hands, feeling your lower back stretch out.
    broken image
  • 5. Neck rotations

    • Keep your head upright.
    • Gently turn your head from side to side.
    • As you turn your head, try to move it past your shoulder.
    • You should feel the muscles on the outside of your neck gradually stretching.
    broken image
  • 6. Upper shoulder and neck stretch

    • Sit on one hand.
    • Tilt your head away from the hand you’re sitting on.
    • Tilt your head slightly forward, towards your shoulder.
    • You should feel the muscles in your neck and shoulder being stretched.
    • Change sides, and repeat.
    broken image
  • 7. Shoulder extension – one

    • Stand up and stretch your arms out behind you.
    • Clasp your hands together and gently lift your arms.
    • You should feel your shoulders and chest stretching.
    broken image
  • 8. Shoulder extension – two

    • Hold both arms above your head.
    • Link your hands with your palms facing upwards.
    • Reach as high as possible.
    • You should feel your shoulders stretching.
    broken image