Neck, shoulder, and upper back stiffness can occur from sitting for a long period at your desk or working the line for an extended shift. Taking frequent stretching breaks, every hour or so, will help to relieve the tension and refresh your muscles. The stretches below are demonstrated in the standing position, but can be performed while sitting if preferred.

Because your muscles respond best to stretching when they have been warmed up, you may want to perform 2-3 sets, of 10 repetitions each, of shoulder shrugs, arm circles, and shoulder and neck rolls prior to stretching your muscles. The stretches should be performed in a slow, controlled manner. Stretch to the point of tension, not pain. Remember to breathe as you perform the stretch. If you are performing the stretches in the upright position, you should stand with your feet shoulder-width apart. Your knees should be slightly bent.

Extended Arm Twist - stretches your shoulder muscles and the outer muscles of your arms and ribs

Technique: Cross your arms and extend them over your head. With your palms together, slightly stretch your arms up and back. Hold for 15-30 seconds. Slowly return to the starting position. Repeat. Perform 2-3 times.

Extended Arm Push - stretches your shoulder and upper back muscles and the outer muscles of your arms.

Technique: Interlock your fingers and extend your arms above your head with your palms facing up. Push your palms up and your arms slightly back to the point of tension. Hold for 15-30 seconds. Slowly return to the starting position. Repeat. Perform 2-3 times.

Lateral Side Stretch - stretches your abdominal, back, and shoulder muscles, as well as the outer muscles of your ribcage

Technique: Extend your arms above your head. Bend your right elbow and hold it with your left hand. While leaning to the left, slightly pull your right elbow to the left. You should feel the stretch in your armpit area, as well as the muscles mentioned above. Hold for 15-30 seconds. Slowly return to the starting position. Repeat. Perform 2-3 times per side.

Behind the Back Chest Stretch - stretches the chest, shoulder, and arm muscles

Technique: Place your arms behind your back and interlock your fingers. Lift your arms upward to the point of tension. Hold for 15-30 seconds. Slowly return to the starting position. Repeat. Perform 2-3 times.

Behind the Back Neck Stretch - stretches your neck and shoulder muscles and, to a lesser extent, your upper back muscles.

Technique: Place your hands behind your back. Grab your right wrist with your left hand. As you lean your head to the left, slightly pull your right arm down and to the left with your left hand. Stretch to the point of tension. Hold for 15-30 seconds. Slowly return to the starting position. Repeat. Perform 2-3 times per side.

Bent Arm Shoulder Stretch - stretches your shoulder and upper back muscles and, to a lesser extent, your triceps muscles

Technique: Place your right arm across your chest. With your right elbow bent, slightly push your right elbow toward your left shoulder with your left hand until the point of tension. Hold for 15-30 seconds. Slowly return to the starting position. Repeat. Perform 2-3 times per side.

Although these exercises can be performed at work to alleviate stiffness, they are also great stretches to incorporate into your exercise routine. They are especially good stretches for athletes who participate in sports that require a lot of upper body movement such as tennis, racquetball, baseball, swimming, and weight training.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.