Office Yoga: Exercises for the Shoulders

Shoulder Circling – Warm Up

Start Position: Sit in a basic position with your back straight and shoulders relaxed on an armless chair or stool letting the hands hang loosely at your sides. If you do not have a chair without arms you can stand up straight and tall.
Activity: Slowly move your shoulders forward in a circular manner about 10 times and repeat the same in a slow backward circular motion. Let your arms be free and easy.

Start Position: Sit on an armless chair or stool (on the floor or standing if you have no armless chair) and clasp your hands or interlace your fingers behind you at a normal sitting posture with the back straight.
This exercise starts with an exhalation.
As you Exhale: Draw straightened elbows towards each other squeezing your shoulder blades together.
Hold for 2 Breaths
As you Inhale: The straightened elbows are relaxed and allowed to move away from each other slowly.
Repeat 3 times with one breath out and in for each repetition

Start Position: Place fingertips on shoulders with your elbows in front of you.
As you Inhale: Bring your elbows towards each other and then lift both elbows together allowing the elbows to move away from each other as they pass by the sides of your head. Try to reach with your fingertips as low as possible on your shoulder blades.
Hold for 3 breaths
As you Exhale: Start lowering your elbows to start position while bringing your elbows together.
Repeat 3 times

Draw your shoulders slowly backward squeezing your shoulder blades together. Pull back as far as you can---without causing discomfort
While continuing to exhale bring your shoulders downwards and gradually let up on the squeeze until your hands reach the normal start position. At this point shoulders must droop down as though a heavy weight is being carried in both hands.