Shoulder Roll

Many of the muscles in your neck and head start or end near your shoulders. When you sit at a computer with your eyes fixed on the monitor, your shoulder muscles work very hard to keep your head centered over your shoulders. These muscles get tired and stiff if they have to stay in one position too long. To prevent this stiffness, the shoulder roll stretches and loosens these support muscles.

Performing the shoulder roll

1. Relax your shoulders and let your arms dangle at your sides.
2. Slowly shrug your shoulders toward your ears.
3. Roll shoulders backward in a circle to their original position.
4. Repeat 3 times.

Alternative way to perform the shoulder roll:

1. If you have trouble performing the shoulder roll as described:
2. Slowly raise your arms over your head with your palms facing forward.
3. Reach as high as you can and then slowly lower your arms.
4. Rest.
5. Repeat 3 times.

If you feel any discomfort or pain while performing the shoulder roll, STOP immediately and consult your health care provider.

Ergonomics and You

Health and Body

• Posture
  • Angled Hands
  • Arched Hands
  • Bent Neck
  • Body Twist
  • Eye Strain
  • Feet and Legs
  • Hunched Back
  • Phone Pinch
  • Pinched Fingers
  • Tips for Comfortable Posture
• Bursitis
• Carpal Tunnel Syndrome (CTS)
• Repetitive Strain Injuries (RSI)
• Tendonitis
• Tenosynovitis

Office Ergonomics

• Chair
• Desk
  • Keyboard
  • Lighting
  • Monitor
  • Mouse
  • Wrist Rest
• Stretching Exercises

Nine Stretches & Alternate Instructions

• Chest Stretch
• Eye Relaxer
• Finger Stretch
• Lower-back Stretch
• Neck Stretch
• Neck Stretch II
• Shoulder Roll
• Upper-back Stretch
• Wrist Stretch