Seated Upper Body Stretches

Introduction Upper Body Stretches.

Seated Upper Body Stretches. In our technology-laden world, many of you are at home, where we sit daily for hours, without exercise. If you sit for long periods of time each day working on a computer, you may be at risk for developing health problems like stress. 

When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

Muscle imbalances are common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.

Poor Posture

Seated Upper Body Stretches. Poor posture can affect the neck muscles. People who find themselves hunching over their computer or slouching in their chairs all day may notice some neck tension after a while.

The authors of a 2016 study involving 126 college students found a correlation between a forward head position and increased neck pain and disability.

Poor posture can cause the weight of the head to shift forward and away from the centre of the body, forcing the neck muscles to work harder to support the head.

Hunching over a computer or looking down at a phone not only moves the head forward but also forces the neck to bend with it. This bending can overextend the muscles in the back of the neck, resulting in pain and inflammation.

Head Tilt.


  1. Sit upright with your neck in a natural position, head looking forward.
  2. Keep looking forward as you lower your head to the left shoulder.
  3. Once you feel the stretch in your neck pause and return to the start.
  4. Do the same stretch to the right then pause and return to the start.
  5. Do 5 stretches to the left and 5 to the right side.

Neck Rotation.


  1. Sit with good posture, straight back with head looking forward
  2. Turn your head and neck as far as you can to the left,
  3. Pause and turn back to the start.
  4. Now repeat to the right as far as you can.
  5. Do 5 turns to both left and right.
  6. If your range of movement is small do another 5 on each side.

Chin Reverse Neck Stretch


  1. Sit in good posture with a straight back, head looking forward.
  2. Pull your chin back towards your neck this will feel awkward.
  3. This is not a natural movement but it will help to ease tension.
  4. Do this 5 times, or more if you are very tight in your neck.

Shoulder Rolls


  1. Sit with good posture back straight, head looking forward.
  2. Roll your shoulders in a forward movement.
  3. Do this 5 times then reverse this to roll backwards.
  4. Rolling shoulders backwards pull your elbows back to push your shoulder blades together.
  5. If your shoulders are tight consider doing more rolls.

Trunk Turn


  1. Sit in good posture and turn your torso to the left.
  2. Everything below your waist stays in position.
  3. Do this 5 times then turn your torso to the right side.
  4. During these turns, your head remains in the same position only
  5. Do more turns if required, to increase the range of motion


In Conclusion

These stretches will help you to increase your range of motion and will reduce stress and tension. Over a long period of bad posture such as hunkering over a computer, you will increase tension which can cause an inflammatory reaction and if that happens it is the pre-cursor to further health conditions, that can be extremely serious.

Important Note *

Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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2 replies on “Seated Upper Body Stretches”

Hi Dave, I am sorry you are having trouble with the sound, you are the only subscriber having this problem, I will look for options that may help with the audio sound, thank you for pointing this out to me, take care all the best, Ian

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