Neck stretches
Keeping your chin tucked in, gently lower ear to shoulder and hold for 10s on either side. Repeat several times.
Head turns
Turn head slowly to look over left shoulder. Turn head the other way. Repeat several times.
Chin tucks
Raise the head to straighten the neck. Tuck the chin in and upwards creating a double chin. This also results in a forward tilt of the head. Repeat several times.
Shoulder
Shoulder rolls – circle shoulders forward several times, then backwards. Repeat 3-5 times.
Check your shoulder –
Relax your shoulders and rest your hands on your lap. Bend your elbows to no more than 90 degrees and check the height of your finger tips against your current work height.
If the work is higher than your hands you may be hunching your shoulders unnecessarily.
If so, try and raise your chair height or lower your desk height and relax your shoulders while working.
Wrist and elbow stretch
Interlace fingers, palm outward, and straighten arms in front. Hold for 10s and repeat several times.
Wrist stretch
Straighten your arm in front and bend your wrist forward, gently assisting the stretch with your other hand. Hold for 10s then stretch your wrist back and hold for 10s. Repeat with other arm.