No matter how tired you are at work, do this to have an energetic and healthy day!

1. Seated thoracic rotation

• Cross your arms over your chest.
• Grasp your shoulder.
• Gently twist from the waist and rotate the upper body. Rotate to the left and right as much as possible.
• Hold each side for 3-5 seconds and stretch 3-5 times.
• When stretching, you should feel the tension on both sides of your lower back.

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2. Back shoulder stretch

• Cross one arm horizontally over your body.
• With the other arm, grasp your elbow and pull it towards your chest.
• Hold this position for 30 seconds, then repeat with the other arm.
• You should feel your shoulders stretch slightly.

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3. Shoulder shrugs

• Raise your shoulders like a shrug, then slowly roll them back.
• Let them hang down slowly.
• Repeat 5-6 times.
• You should feel that each time you relax your shoulders, you are releasing tension.

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4. Triceps stretch

• Raise your arm and bend it backwards, then extend your hand in the opposite direction of your shoulder blade.
• Hold the bent elbow with the other hand and gently stretch it towards the head.
• Hold this stretch position for 10-30 seconds, then repeat on the other side.
• You should be able to feel the stretch in the back of your arm.

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5. Overhead lat stretch

• Hold arm straight above head.
• Stretch to the side and tilt your upper body.
• Hold this stretch for 10-30 seconds, then repeat on the opposite side.
• You should feel the stretch on the opposite side of your torso.

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6. Back stretch

• Place your feet close to the floor.
• Reach behind you and place the palms of your hands on your lower back.
• Lean back and lean on your hands.
• Hold this position until you feel stretched.
• Repeat 3-5 times.
• You should feel your lower back being gently stretched.

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7. Neck rotation

• Keeping your head upright, gently turn your head from side to side.
• Try to move your head behind your shoulders with each rotation.
• Hold the stretch for 3-5 seconds and repeat 3-5 times.
• You should feel your neck muscles stretch each time you turn.

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8. Neck side flexion

• Relax your body, then gently tilt your head forward.
• Gently rotate the head from one side to the other and hold each side for 10 seconds.
• Repeat 3 times in both directions.
• You should feel the stretching of the upper shoulder and neck muscles.

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     9. Back shoulder and chest stretch

• Hold your arms behind you and clasp your hands together.
• Gently raise your arms and hands together.
• Push your chest slightly outwards and lift your chin.
• Hold this position for 5-10 seconds and repeat 3-5 times.
• You should feel relief in your shoulders.

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10. Overhead shoulder extension

• Bring your arms behind you and clasp your hands together.
• Gently raise your arms and hands together.
• Push your chest slightly outwards and lift your chin.
• Hold for 5-10 seconds and repeat 3-5 times.
• You should feel relief in your shoulders.