Did you know that by the end of each work-day millions of office workers experience stiff arm muscles, shoulder pain, back- aches, head-aches and other physical symptoms? Badly designed chairs and workstations are part of the problem, but even with the most ergonomic set-up hours of sitting can negatively impact one’s posture. That’s why it’s essential for office workers to take frequent self-care stretch breaks during the day. To help loosen tight muscles and relieve tension caused by hours of desk-sitting, try these tension busting exercises prescribed by Paula Curtiss, 
Founding Director of Healing Hands School of Holistic Health:
1) Arm, Back, & Neck Stretch
- Place your arms behind you while seated in your chair
- Link your hands together and lift them slightly to stretch (not strain!)
- Extend your neck by looking up to the ceiling for the count of 5
- Release arms and head, then repeat 5 times.
2) Shoulder & Neck Release
- Clasp your fingers together and raise them above your head
- Turn your palms toward the ceiling and stretch your arms as high as possible
- Hold for the count of 5 then,
- Flip your palms so they face each other and reach up and back as far as possible
- Hold for the count of 5 then release
- Repeat the sequence 5 times
3) Seated Cat Stretch
- Move your chair away from your desk to allow more room
- Bend forward until your chest rests on your knees
- Allow your hands to clasp your ankles
- Gently round your back up, into a cat stretch
- Hold for the count of 5 then release
- Repeat the stretch 5 times
4) Forearm Stretch –
- Hold your arms straight out to each side as far as possible
- Flex your hands so fingers point up
- Rotate arms slowly so your fingers point forward, backwards, then down
- Feel the stretch on the upper and lower forearms as you rotate your arms
- Return fingers to pointing up position and repeat sequence 5 times
5) Posture Perfect Stretch –
- Place your left arm behind your back with fingers pointed up
- Reach your right arm up over your right shoulder with fingers pointing down
- Clasp your fingers together and stretch each arm to the count of 5
- Reverse positioning and stretch again – to the count of 5
- Repeat the sequence 5 times
