Chest Opener

HOW

1. Relax your arms down by your sides.
2. Bend your elbows at a 90-degree angle and rotate your palms to face the floor.
3. Keep your elbows close to your ribs as you inhale and open the arms out to the sides.
4. Exhale as you bring the arms back to centre.
5. Repeat for five rounds of breath.
6. Then repeat the exercise with palms facing up.

Leaning forward over your keyboard can shorten the muscles in your chest and restrict your breath, affecting both mood and energy. This exercise aims to open the chest and encourage deep abdominal breathing.

Shoulder Rolls

HOW

1. Place your hands on your shoulders, with elbows flared out to the sides.
2. Inhale as you lift your shoulders forward and up.
3. Exhale as you lower your shoulders back and down.
4. Repeat for five rounds of breath.
5. Reverse the movement and repeat for five more rounds of breath.

When you experience stress it’s very common to notice muscular tension in the neck, shoulders and upper back. These exercises (2 and 3) aim to release tight muscles in these problem areas.

Shoulder Rolls With Arms Extended

HOW

1. Raise your arms out to the sides in line with your shoulders.
2. Flex your wrists so your fingers are facing the ceiling. Inhale as you lift the shoulders forward and up.
3. Now exhale as you lower your shoulders back and down. Repeat for five rounds of breath.
4. Reverse the movement and repeat for five rounds of breath.

Side Neck Stretch

HOW

1. Place your right hand gently on the crown of your head, slowly turn your head to the right and look at your elbow.
2. Inhale.
3. Exhale as you gently lower your chin towards your right shoulder.
4. Inhale as you lift your head, and stop once your chin is parallel to the floor.
5. Repeat for five rounds of breath.
6. Place your left hand gently on the crown of your head.
7. Repeat the exercise on the left.

Poor posture can cause the head and shoulders to drift forward. These exercises (4 and 5) aim to reduce pain in the neck by allowing the muscles to lengthen and the spine to realign.

Neck Stretch

HOW

1. Interlace your fingers and place them gently on the back of your head.
2. Keep your chin parallel to the floor and inhale.
3. Exhale as you lower your chin to your chest.
4. Inhale as you return your head to the starting position.