1. Presented by HealthLinks
Desk Exercises
Presented by HealthLinks
The American Cancer Society HealthLinks program is provided with support from the State of Washington Department of Health

2. Neck Rotations Target: The neck rotators.
Slowly turn your head until you feel a gentle stretch. The stretch may be felt on either side of the neck, but is usually felt on the side opposite to which you are turning. Hold for 3 seconds and repeat 10 times each way

3. Sitting Trunk Rotations
Target: Soft tissue around the spine.
Sitting in a good posture with your arms crossed out in front of your body. Slowly twist your entire body until you feel a stretch. Hold this for 3 seconds. Repeat 5 times each way.

4. Chin tuck Target: The area where the neck attaches to the skull.
Sitting up in a good posture, slowly tuck your chin backwards as if you are trying to create a double chin. Avoid bending your head up or down during the tuck by keeping your eyes focused on something in the horizon. You should feel a stretch down the back of your neck. Hold the stretch for 3 seconds and repeat 5 to 10 times several times a day.

5. Shoulder Blade Squeeze
Target: Stretch the front of the chest and improve shoulder posture.
Sit up tall with your chin in the tucked position. Squeeze your shoulder blades down and in. Hold this for 3 seconds and repeat 10 times.

6. Arms overhead shoulder blade squeeze
Target: Stretch the front of the chest and improve shoulder posture.
This is an advanced version of the shoulder blade squeeze exercise. Start by facing the wall with your hands comfortably positioned against the wall over your head. Squeeze your shoulder blades down and in. Hold for a count of 3 and repeat 10 times.

7. Shoulder shrugs Target: Muscles at the side of the neck.
Lift your shoulders up towards your ears as high as you can. Hold them there for 3 seconds and then let them drop down as far as they will comfortably go and hold the stretch for 3 seconds. Perform 10 of these exercises.

8. Hand Squeezes
Target: To improve the circulation to the hand and improve gliding of the tendons of the hand and forearm.
Begin with your wrist straight and your fingers fully extended. Progress through three different hand squeezes. Initially make a normal fist using light pressure and hold for 3 seconds. The next exercise is to touch your finger tips to the base of your palm and hold for three seconds. The final exercise is to make a hook with your finger tips while your hand is extended and hold for 3 seconds. Repeat each exercise 5 times.

9. Sitting Hamstrings and Calf Stretch
Target: The back of the leg and the bottom of the foot.
Sit up straight in a chair with your back slightly arched. Your body weight should be on your buttocks and not back onto your tailbone. Straighten one of your knees until you feel a stretch in the hamstrings. Flex up the foot and toes until you feel a stretch in the back of your calf and the bottom of your foot. Hold for 3 seconds. Repeat this 10 times on each leg.

10. Overhead wall stretch
Target: Stretch the shoulders and large trunk muscles.
Stand with your head, back and buttocks against the wall and your heels approximately three inches from the wall. Perform a pelvic tilt to keep your lower back to the wall. Lift your arms forward into an overhead position until you feel a comfortable stretch. Hold each stretch for 3 seconds and repeat 10 times.

11. Wall slide overhead reach
Target: The chest muscles, the large muscles of your back and shoulder blades, and the soft tissue and muscles of your shoulders.
Start with your back, buttocks, shoulders, head, elbows, and wrists against the wall and your heels about three inches away from the wall. Your arms should be in W position with your wrists just below shoulder height. Perform a pelvic tilt so your lower back is close to the wall. Slowly raise your arms overhead, keeping your elbows and wrists on the wall without arching your back. Hold for 3 seconds and repeat 10 times. This is an excellent exercise to help improve and maintain good standing posture. If you can't assume the starting position, simply start with your elbows on the wall and your wrists comfortably off the wall. Slowly rotate them towards the wall as far as you can. Add in the overhead reach component when your wrists can comfortably touch the wall.

12. Tennis elbow stretch
Target: The muscles and connective tissue on the outside of your elbow and forearm.
With your arm held down to your side, turn your arm in so that your palm faces backwards. Slowly bend your wrist, bringing your palm up towards the ceiling. You should feel a gentle stretch in the back of your wrist, forearm, and up into your elbow. You can increase the stretch by pushing your shoulder towards the floor. Hold for 3 seconds and repeat 10 times.

13. Golfer's elbow stretch Target: Inside of your elbow and forearm.
With your hand at your side and the palm facing forward extend the hand and fingers backwards. You should feel a stretch on the front of your arm and the inside of your elbow. Hold for 3 seconds and repeat 10 times.

14. Palm up and palm down
Target: the muscles on the inside and outside of the elbows.
Start with your arms resting at your side and your elbows bent at right angles. Slowly turn the forearms as far as you can comfortably into the palm up position. When you feel a gentle stretch hold it for 3 seconds. Next turn your forearms until your palms are facing the floor and hold for three seconds. Repeat this 10 times each way.

15. Backward bends in standing
Target: Stretch the anterior trunk and hips and joints in the lower back.
Place your hands in the small of your back and slowly bend backwards until you feel a gentle stretch in your trunk. Remember that stretching should not cause any pain. Hold the stretch for 3 seconds and repeat 10 times.

16. Thank You!