"A great stretch for clients and therapists is the doorway stretch for pectoral muscles. Standing in a doorway with arms braced on the side of the door and leaning forward with your body will help stretch pectoral muscles contracted from forward posture or a lot of computer work.
“Another great one for the upper shoulders, or the trapezius, is to lean your head to either side with chin tilted slightly toward the shoulder and stretch the opposite arm from where your head is tilted toward the floor. This muscle tends to hold stress and tension so this is great to keep it flexible.
“The last one would be for your rhomboid area, which also gets a lot of sore spots and trigger points from posture or working out. Take your arms out in front of you, cross them over each other, then put your palms together and push. This will give a delicious stretch to the upper back."
“For a nice shoulder stretch, place one arm across your chest and use the other arm to hold. Gently press on your upper arm for an additional stretch. Hold for about five seconds, and repeat five times for each arm.”
Elements Rockville Centre
“Be aware of your posture. Make sure you’re sitting and standing up straight. Don't lean on your arms. Keep your neck straight and head up.
“Take the time to stretch as much as you can. While at your desk, bring your arms all the way back and expand your chest. Turn your head to the side and then look over your shoulder. Stretch your right ear to your right shoulder. Then stretch your right ear to your right arm pit. Do the same on your left.”
“Even though it isn't heavy lifting, computer work is hard on our bodies! Here are a few things you can do to keep your body in working order.
“Stretch your chest muscles every 20 minutes by standing up straight, looking straight ahead at a focal point on the wall and trying to touch your elbows behind your back. Hold for 20 seconds.
“To stretch your hands and arms: Stand up straight. Extend your left arm slightly in front of you, palm side up. Extend your fingers. Grab the fingers on your left hand (with your right hand) and gently pull your fingers back towards your body, keeping your arm extended. Do this for about 20 seconds. You’ll feel a nice stretch up the inside of your arm (your flexors). Repeat on the right side.”