Healthy Computing: Shoulder Rolls

Optimize your performance and prevent computer-related injuries with Healthy Computing Tips. Each week we provide hints to help you stay healthier while working.

Sitting immobilized for extended time periods often deactivates our back muscles even if we have good ergonomic chairs. Reduce discomfort when you do Shoulder Rolls.*

How to Do Shoulder Rolls

Sit or stand comfortably erect. Slowly roll your shoulders forward in large circles for 3 or 4 times. Then reverse. Make sure you breathe comfortably and maintain relaxation in your whole body.

Then explore and play with different ways to perform shoulder rolls (e.g., rotate one shoulder more quickly than the other or rotate shoulders in opposite directions).

Remember: Keep breathing while rotating your shoulders.

Do this in your office, before meetings, on the bus, or when sitting in your car during rush-hour traffic.

  • We thank Bernie Tano and Occupational Health and Safety for healthy back


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Written by Erik Peper PhD

Explore Wellness in 2021