Strengthening Your Shoulder Blades at a Desk

Sitting at a desk all day isn't a healthy lifestyle strategy for anyone. If you're hunched over a computer, your shoulders and neck are particularly likely to suffer. You don't have to resign yourself to pain, though. Desk-based, shoulder-blade-strengthening activities can provide breaks from a sedentary routine and help you avoid tension headaches, upper-back pain and weak shoulder muscles.

  1. Rotations to Warm Up

    • Shoulder rotations are easy for beginners and can serve as a quick and easy warm-up. Start by rotating your shoulders forward 10 times, then backward 10 times. The rotations should be as broad and exaggerated as possible. As you build up strength, increase the number of reps you do.

    Kettlebell Exercises

    • Kettlebells provide great resistance to exercise your shoulders and ideal for an office environment if you have plenty of space around your desk. To begin your desk routine, grip the handle of a kettlebell with both hands, bending your legs but keeping your back straight. Slowly swing the kettlebell upward until it's above your head, then hold for one to two seconds and bring it back down. Aim for five reps. Next, hold a kettlebell in each hand, bending your elbows so each kettlebell is at shoulder level. Straighten one arm upward toward the ceiling, finishing with your arm straight and the kettlebell above your head. Then lower this arm and lift the kettlebell in the other arm. Aim for five reps on each side. Choose kettlebells that you can lift with relative ease, but that are challenging for you to swing or hold for longer periods of time.

    Shoulder Lifts

    • While holding weights -- or even office supplies such as a hefty pencil sharpener -- extend your arms out to either side, forming a horizontal line. Slowly lift your arms up until your hands point toward the ceiling, then bring them down to your hips, as if you're flapping your wings. Aim for five to 10 reps and increase the weight as you build more strength. The right weight will vary depending upon your current fitness level, but should be a weight you can pick up with relative ease but can't hold or maneuver for more than a few seconds without feeling some muscle tension.

    Body Lifts

    • Your chair can be a makeshift exercise machine that helps you strengthen your shoulders and neck. Sit in your chair with your spine straight, then grip the armrests with both hands. Push down on the armrests and lift your rear off of the seat, using the muscles in your shoulders and chest. Hold the position for 10 seconds and aim for five reps.

    Stretching

    • Stretching after your workout -- when your muscles are already warmed up -- can provide an ideal cooldown that will further loosen tense muscles. Try bending your elbows at a 90-degree angle, then pushing them backward and behind you, as if you're trying to touch your elbows behind your back. Then hold for 30 seconds. Next, cross your right arm across your chest without bending your elbow. Use your left arm to hold the arm in place until you feel a stretch. Hold for 30 seconds, then switch sides.