Arm Exercises While Sitting At Your Desk

Set aside time in your daily schedule. Do these 5 exercises if you sit at a desk all day Tips for better posture while sitting at a desk. The exercises to help with neck pain are designed to restore the movement and muscle control and to reduce unnecessary postural and muscle strain. Leave a gap of about 4 to 6 inches (100mm-150mm) at the front of the desk to rest your wrists between bouts of typing. And there you have it - 5 simple belly fat-fighting exercises that should eat up no more than 20 minutes of your day!. And there you have it – 5 simple belly fat-fighting exercises that should eat up no more than 20 minutes of your day!. Hold for as long as possible and slowly lower yourself back down. Repeat the exercise 25 times. Strengthen your abdominals and hip flexors without lying on the floor. Whether your swing is off or you're just trying to get a longer drive, these strength-building moves will take your game higher. Take arm from straight out in front and bring. Elastic resistance exercises for the shoulder Created By: The Academy. Take your right hand across the torso to the left arm rest, left hand on the back of the chair. To do this exercise, place your butt on the edge of your desk or chair, place your hands on either side of you (feet planted flat on the ground), scoot your butt off the edge, bend your elbows, and lower yourself until your elbows hit a 90 degree angle. Don't cross your legs, as this may contribute to posture-related problems. Sit on the edge of the chair and lean forward while keeping your lower back naturally arched. While sitting, move your body up until your hips are just hovering over the chair and keep your arms out for balance. The folks over at findmyworkspace share simple desk exercises you can do from your seat to boost your productivity! Staying motivated and productive during your 8 hours in the office can sometimes prove to be a challenge. This workout will shape all those places. If your desk is too high, most likely you’ll overwork your shoulder and arm muscles. Slowly rise back up, repeat for a set of reps and switch sides. Attempt to straighten the arms at the elbow. Unfortunately, sitting for prolonged periods of time can lead to imbalances in your body that cause poor posture and injury down the road. Exercise at Your Desk palms turned upwards above your head while straightening your arms—hold for 10 seconds 2. Head Glide: The head glide helps to stretch your chest, neck and shoulder muscles. You can also do some stretching exercises while at your desk. This is a nice rush of blood to the head. Hip stretches can be very helpful in relieving stiff, painful hips after sitting. Sitting all day puts our health at risk. Stretches And Exercises You Can Do At Your Desk lowest drawer of your desk and try to get them once in a while in day by bending your knees to the level of the. Shoulders so knotted up while. Start by simply tilting your head to put your left ear as close as you can to your left shoulder. Although the thought of being able to exercise anywhere you go doesn't exceed the idea, exercising in a way that doesn't call for attention is not bad start. The combination of sitting and standing is even better. Get back to activity instead of reducing it. If you add up the time you spend sleeping, eating, sitting while commuting to work, sitting at work, commuting home from work and sitting to relax in the evenings, that’s one pile of sitting. I understand that, but the …. While sitting on a chair raise your arm and pull your elbow across your chest to bring your scapula further from your spine. Desk angels. To exercise while sitting at your computer, do a running exercise by extending your legs with your toes pointed and pulling each knee towards your chest while moving the opposite shoulder forward. So, let’s take a moment to work with some do-anywhere calisthenics exercises to help build healthy habits while undoing some of the desk-damage so we can continue to help our students, clients, and ourselves safely build strength. Jason Quieros, a chiropractor at Stamford Sports and Spine in Connecticut, “every inch you hold your head forward [while slouching] you add 10 pounds of pressure on your spine. Adjust desk height to no greater than 2 inches above them elbow crease so that their elbows and pinky finger can rest on the desk when performing handwriting and desk top skills. Hold for 3 seconds and relax. Continued The 12 Best Stretching Exercises at Your Desk. Here are a few easy exercises to work out your top half without putting strain on your leg. One-Arm High-Cable Curl Strengths: As with any cable-based movement, a primary benefit here is the continuous tension maintained throughout, from the arm fully extended to the elbow fully flexed p 9 Exercises You Can Do While Sitting Down. Our post highlighting the dangers of sitting at a desk all day prompted me to get off my duff and stand while working. Proper Sitting Posture – Best Sitting Position Balanced sitting posture on forward sloping seat Our industrialized society has transformed into an information processing society in which more employees are transacting business while proper sitting posture suffers for long periods of time. Get a standing desk that allows you to change your position throughout the workday. Neck exercises are important during long working hours. Good for: biceps. Here are six. Desk Exercise: Strengthen Your Abs While Sitting. For your company's benefit, squeezing in a little exercise improves concentration and actually makes you more productive. Best Selling Desk. You shouldn't be leaning to one. It puts pressure on your thighs. The Rebel Treadmill 1000 turns your standing desk into a walking desk to help you be happier, healthier and more productive in your workspace. You can exercise with your band while seated at your desk, but your muscles should be warm. I am not saying you have to quit your job but sometimes working can be a very unhealthy way to spend the day. Overhead Arm Raise. So what’s a desk-job worker to do? Work out at your desk! While these in-office workouts won’t give you a faster mile or rock-hard abs, they will help you squeeze in much needed activity and counteract the negative effects of sitting all day. Sit on a chair with your legs close together, your arms bent, and the weights held in front of you about waist high. You can place your hands on your thigh or your hips. Combat the prevalent modern-day problem of prolonged sitting by incorporating these simple exercises that you can do while at your desk. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch. You can do a few things easily. The 10 Best Exercises To Do At. It is important to communicate your symptoms accurately to your physical therapist. Stretches at the computer may help relieve stiff neck. Try three desk-chair stretches now with this photo how-to guide! Made to work with the Gaiam Balance Ball Chair. Hold for 15 seconds. Did you know that there are strengthening exercises to do at your desk which can really improve your well-being? There are many exercises designed for those who are busy working an 9 to 5 job and just don't have the time for a normal exercise routine. Keep your work station set up to prevent you from having to reach too far while sitting. Twelve exercises you can do at the office during the work day. While that is manageable by switching your position, what is troubling is if this pain turns into a sharp, shooting one. Strapless dresses expose your upper back, shoulders, upper chest, and arms. This will provide relief for tricep and upper back cramps. After completing a task, take a moment to deskercise the stress away in your shoulders and give your arms a break. 15 Best Desk Exercise Equipment (Our Review for 2019) Here are some specific pieces of office exercise equipment that might benefit you. Arm Relaxation: Drop your arms and hands to your sides. The first four are perfect if you work in an office with others, while the last five might require you to work at home if you are a little shy about awkward looks from your co-workers. Standing at your desk raises your energy expenditure by 30%. " This stretch can help prevent or reduce stiffness and pain after sitting at your desk all day. Pause and then slowly return to the starting position. Make sure that your chair is not a rolling one. "This exercise works your upper back and is critical for fixing the hunched posture of sitting over a desk and computer all day," says Glor. As you do, use your abs to pull your knees up and in. Take a walk on your lunch break or walk to the coffee machine (even if you don’t want any coffee), just to get up from your desk. A standing exercise at your desk is a great way to stay in shape and live a healthy happy life. Hold this position for the appropriate time; Latissimus Dorsi, Teres Major. Seated Crunches. By Kate You’ve heard it before: Sitting all day is bad for your health. The abs twist is an amazing exercise to lose weight while sitting at your desk. Hold for 15 seconds. Nevertheless, having a few go-to office exercises can help you break down extended sitting periods and incorporate movement into your day. Sitting on an exercise ball requires your arms to remain unsupported while you type or use a computer mouse. Arm circles. Repeat the. You can exercise with your band while seated at your desk, but your muscles should be warm. 10 Sneaky Toning Moves You Can Do At Work and try not to cross your legs or sit on one foot tucked under your buttock while you are at your desk. Related Articles. Arm Exercise. Use an ergonomic chair, specially designed to help your spine hold its natural curve while sitting. During your breaks from sitting, stand up and do some muscle activation exercises and dynamic stretches to wake up the lines of communication to underused muscles and to increase mobility in tight areas. The first benefit to using band exercises while working out is the fact that the equipment required is very inexpensive and portable. Repeat 10-15 times. The monitor should be no further than an arm’s length away. 7-minute Workout at Work Do each exercise at your own pace for about 30 seconds, with 5-10 seconds rest between exercises. Try these quick exercise while sitting in your work chair, and we are sure you will feel better. Squeeze a ball between your thighs, knees, or calves. Here, experts in occupational therapy and physical therapy share how sitting at your desk job all day hurts your health, and what to do about it. You spend the commute to work sitting, whether it is in a car or on a train or bus. 5 hours a day sitting down. Below are 10 Tips to help you prevent and alleviate wrist and elbow pain at your desk and loosen up your upper body after sitting in flexion hunched over a computer. To increase the exercise intensity, you can use a chair with arms. Reach your left arm overhead and down the spine, placing palm on the center of your back while supporting the elbow in your right hand. Maybe you’re just adventurous and you want to try your hand at calligraphy (or you might, once your handwriting improves). As you do, use your abs to pull your knees up and in. These stretches will in no way have the same effect as going to the gym a few times a week, but doing a few every day is much better than sitting hunched over at your desk for hours-long periods. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Lose Your Arms & Stomach. The Lying Arm Circle. Read on for the best desk exercises you can do in your office while you work. We’ve all felt it…. For example, when you pedal forward with your legs you work your muscles differently than when you pedal backwards. You'll improve your balance and tone your core muscles while sitting at your desk. In my years as a bodybuilder, coach, and gym owner, I've collected a lot of arm workouts. By Kate You’ve heard it before: Sitting all day is bad for your health. Shake out your arms, hands and fingers. This is the foundation of bicep exercises, the basic arm curl. You can also do your wide semi-circle excursions with your arms to stretch your pectoral muscles as you did using the thoracic BackBlock. Your palms should be facing each other. It puts pressure on your thighs. More Standing Isn't the Solution. 2) Tricep Dips. Then, hold for an additional 10 seconds before returning to your regular sitting position. Careers; Blog; About Amazon; Press Center; Investor Relations. Tap your leg Tapping your leg actually keeps your mind active, prevents boredom, burns calories and reduces stress. Sitting too long without getting up. Here are 6 exercises you can easily do at work to relieve your shoulder and neck pain. The 13 Best Abs Exercises You Can Do Standing Up Medically reviewed by Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS , specialty in fitness, on September 6, 2019 Recently Updated — Written by. Using your upper body can develop tone and strength in your shoulders, upper arms, forearms, hands, back, and chest. Good sitting or standing form at the computer during the day will help, but strengthening the upper body and aligning the pelvis (hips) will prevent most hand and wrist injuries. Sitting at a desk all day would leave anyone feeling lethargic, but a few simple exercises can ward off the work fatigue. That’s it! That is computer neck syndrome in its entirety. Whether your swing is off or you're just trying to get a longer drive, these strength-building moves will take your game higher. Advanstar Communications Inc. To target your glutes, try doing bridge exercises by laying on your back with your knees bent as you push your hips up and squeeze your bum. If you take deep breathes while sitting at your desk, you are restoring your body to a natural posture. If you do them while sitting at the edge of your bed or standing, make sure there is a responsible care partner. And, finding time to schedule a workout this time of year can be just as challenging. Shoulder shrugs. The vast majority of jobs require us to sit at a desk for the whole day. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Focus on full body exercises since they burn lots of calories in a short duration. It takes into consideration your comfort level in your workstation. Don't let sitting all day kill you — 5 easy ways to keep moving at your desk. Do the same for the right side for 1-2 minutes. Here are six. If your lower back feels tight while you're sitting at your desk, a back stretch might be in order. First, she should admire your determination! Second, we understand that exercising at your desk could make you feel a little self-conscious. " Word around the water cooler is that sitting at a 135 degree angle is the magic number. You’ll be working your core while going back to your days spinning in circles as a kid. But despite all the research that suggests you buy a standing desk or get. • Do not hold your breath as you exercise. For these exercises, choose a solid, stable chair that doesn't have wheels. Do this exercise while seated. As well, if you use the foot straps to their advantage you can get a push/pull action going with your legs. Take arm from straight out in front and bring. If you have lost the ability to get on the floor, don’t give up. 0 Varicose veins – iStock. Feb 06, 2012 · In Pictures: The Best Exercises To Do At Your Desk Exercise is simply the act of keeping your body busy, using your muscles and bones while your heart keeps pumping. Remember to breathe as you do them, and rest a moment between each exercise. Exercise with a cord, towel or shawl, or do something as simple as standing up ten times on the rake, doing some push-ups against the wall, or easily move your wrist for greater hand comfort. To find out if your posture may be causing your problems (while either sitting or standing), check out this great video from ModernHealthMonk, which has a way to test your posture. Stand often. Let your arms hang at your sides. Next, reach your right arm up over your head and bend your elbow so that your hand lands somewhere near the nape of your. You don't have to have your hand on your mouse or your desk. From chair squats to arm pumps, here are easy exercises you can do at your desk while sitting down. Desk Exercises Can Help! The average person spends about 9. There are several forms and varieties of exercises; one of them includes the chair exercises. Here are 9 ab exercises you can do at your desk. 2) Tricep Dips. Dynamic Strengthening Exercises The last set of exercises uses that 10 pound weight sitting above your shoulders to allow motion and strengthening at the same time. McGill to recommend the “big three” set of exercises for lower back pain (a trifecta, if you will) designed to stabilize the spine both during and after a workout. have to leave your desk! These sneaky seated moves offer a. These stretches will in no way have the same effect as going to the gym a few times a week, but doing a few every day is much better than sitting hunched over at your desk for hours-long periods. " Desk Job Danger #5: Tight Hips. Keeping your palms on the surface, lean back, feeling a stretch of your forearm muscles. Unfortunately, sitting for prolonged periods of time can lead to imbalances in your body that cause poor posture and injury down the road. Lean towards the arm that is over your head and stretch your neck. Then, while they’re lifting, their range of motion limitations and muscle imbalances lead to compensation patterns. Smell the ocean wind as it brushes through you. As well, if you use the foot straps to their advantage you can get a push/pull action going with your legs. Start with a light weight of around 2kg. Shoulder Rolls. Hold for 30 seconds, repeat 2-3 times each arm. Use your desk or chair (unless it comes with wheels) for support. It puts pressure on the sciatic nerve causing pain or discomfort. Office Chair Back Stretch. Ideally you will begin with between 10-20 minutes per hour of standing while sitting for the remainder of the time during your first few weeks. Just stand up and sit down -- no hands. Sitting at your desk for more than 23 hours a week puts you at a higher risk of a heart disease than your counterparts who sit for less than 11 hours a week. Evidence based primary source research applied to real life where you need it most. Hold for 20 seconds, and repeat on the other side. No one wants to do a mile run or anything else that will get their work clothes sweaty, but these simple exercises can keep your clothes neat and still get your heart rate up. Stretch Bands. While it may be habit to sit this way, there can be consequences for runners—especially those who aim to hit the road directly after a long day in a chair. You should be sitting up straight and the keyboard should be placed so that your elbows are flexed at 90 degrees, says Dr. How to do it: Bend one of your arms in front of you and then place your other arm bent on top of it, so the elbows are one above the other. You should be able to comfortably read all the text on the screen while still sitting in an upright position. The faster you do them, the more work your abs will be doing. I am not saying you have to quit your job but sometimes working can be a very unhealthy way to spend the day. While sitting upright, lift your arms up into a goalpost position with your. When you chronically slouch at. I'm not going to beat a dead horse. Doing arm exercises with gentle movements will help prevent stiffness. You're sitting tall and your forearms are parallel to the ground or or lower, which means you don't need to reach up to your keyboard, nor shrug your shoulders. Just stand up and sit down - not using hands - If you stand up and sit down (over and over) without using your hands - it can be a challenge. Reach both arms back, then interlace your fingers if you can. Reach your fingertips down your spine. Get a headset for your phone so you can move around while you talk. Just park it in front of a comfortable chair and pedal away while doing what you enjoy. If you want to work your arms a little more, then the next exercise to do at your desk are tricep dips. Research shows that prolonged sitting and sedentary time at work is bad for your health. Breathe deeply. It’s great for detoxifying, stimulating the kidneys and. Check your posture. If you’re sitting at an awkward angle, rearrange your chair and desk so that your back, shoulders, and neck are completely relaxed while you work. Treating Fibromyalgia and Hip Flexor Pain One simple way to prevent some fibromyalgia and hip flexor pain is to avoid sitting in one position for a long period of time. Your knees should be slightly lower than your hips. Fold your torso forward, while simultaneously lifting your left leg backward. Office Chair Back Stretch. If you have a desk job, chances are you’re sitting in your chair for 8+ hours each day. Stand up and face your desk. Attempt to straighten the arms at the elbow. DeskCycle 2 maintains the ultra smooth, whisper quiet, under-desk exercise bike designed to help you get fit while working at your desk! Featuring smooth pedal motion so you can focus your attention on your work, touch-free magnetic resistance mechanism designed to be quiet so it won’t disturb your co-workers, and a wide resistance range with. Just squeeze your glutes then hold for 5-10 seconds. Bent Over With Arm Lift. Working Out Isn't Enough: Advice for Desk Workers. Here’s how to do arm stretches effectively. Reach up toward the sky and lean over on both sides. (great for all of you desk-sitters). Stand in front of your chair, as if you were about to sit. Some stand-up desk accessories can enhance your experience even more, including the following. The habits we build at our desk, especially while sitting, can contribute to discomfort and health. Sitting Wrecks Your Body. You can also do some stretching exercises while at your desk. The revolution of under-desk bikes and elliptical machines are a brilliant new phenomenon, allowing your body to move while sitting. This is a good exercise to repeat during the day in order to stop your hands from tightening up. Your knees should be slightly lower than your hips. Photograph: Rajesh Karkera. Listen to the rhythm of the crashing waves. 6 Postural Exercises for Desk Workers November 29, 2016 Rick Kaselj Fitness , General I was flipping through my phone gallery then I found this very funny photo that I took while I was in Vancouver earlier this month. More Standing Isn't the Solution. Proper Sitting Posture – Best Sitting Position Balanced sitting posture on forward sloping seat Our industrialized society has transformed into an information processing society in which more employees are transacting business while proper sitting posture suffers for long periods of time. Choose a system that is height adjustable, lets you tilt the keyboard away from you slightly for better posture (negative tilt), and allows you to use the mouse with your upper arms relaxed and as close to the body as possible. Hands and Wrists: Wrist Flex: With your elbows on desk, gently use left hand to bend right hand back toward forearm. added challenge, lift your hands away from your body. The upper arm should be resting on your side and the elbow bent so that the hand points towards the floor. Ergonomics is the study of your work environment and how you adapt. The 20 Minute Hotel Room Workout; 10 Quick Exercises You Can Do in Your Hotel Room; These are the exact type of workouts we build for our 1-on-1 Coaching clients, busy business travelers like you that are trying to get fit even while living out of hotel rooms and airports! Let’s get into the article. Golf fitness relies on a strong core, upper body, and firm stance, but also on a strict exercise routine that will help prevent injury and muscle tension while on the course. Use an ergonomic keyboard so that your hands and wrists are in a more natural position. Here are some of the best chair exercises for seniors. According to the Mayo Clinic, sitting too long can lead to excess body fat around the waist and can contribute to obesity. Shoulder shrugs. Shoulders so knotted up while. Better yet go move around first 8 Easy Exercises To Help You Stay Fit At Your Desk 8 Easy Exercises To Help You Stay Fit At Your Desk Staying fit at your desk is actually possible. Overhead Triceps Stretch Hold for 10-30 seconds. Get a standing desk that allows you to change your position throughout the workday. Use this extended routine to relieve stress and tension in many parts of your body, all while sitting at your desk. 11 Yoga Poses You Can Do At Your Desk Try these stretches at your desk to break up your workday—and get in a mini-workout. The many people who I relayed …. Using a sturdy office chair or the edge of your desk, sit/stand with your back to it. Description: If you are sitting at your desk for long periods of time it can lead to pain in many areas of your body. Take arm from straight out in front and bring. Don't laugh, tapping your toes in place can be a great source of cardio while sitting at your desk. If you still have pain, stop. While marching in place, bend at the hips. Computer-related overuse injuries of the hand or arm. But there are some things you can do, even if you’re in the office or at home, for that matter. "5 Desk Exercises for Your Busy. Why I Killed My Standing Desk, And What I Do Instead Working with your feet up while sitting has been proven to be where your fingers are if you extend your arm straight). More Standing Isn't the Solution. Besides, typical ab-exercises can be really boring, but if you want a. Sitting posture exercise: Sit with your feet hip distance apart while facing forwards. But you may not always find the time to go to the gym. IMAGE: Sitting for too long can wreck your spine. The 10 Best Exercises To Do At. If you're short, this may mean that you need a footrest. Try crossing your arm across your body and pulling it closer with your other arm, and switch. Punch your fists forward in the air, as if you are using a punching bag, switching back and forth from right arm to left. By now, people may start asking questions. Here are a few:. The area between your hands approximates your core. So, what if you could work out while you work? Simple exercises for stretching and exercising at your desk. As the saying goes, "an ounce of prevention is worth a pound of cure. Use a footstool or footrest when seated for long periods of time. To prevent or reduce stiffness and pain, try simple office stretches throughout the day. Of course, it would take time for you to reap the fruit of your effort. While sitting or standing at your desk, contract your butt muscles and hold tight for three seconds. The abs twist is an amazing exercise to lose weight while sitting at your desk. Related Articles. Sit cross-legged in your chair, with your feet on the seat. Be conscious of your posture while seated at your desk. Isabella Broggini. But while poor swing mechanics might be the Here are 10. Unfortunately, sitting for prolonged periods of time can lead to imbalances in your body that cause poor posture and injury down the road. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys. Desk Exercises And Ways To Lose Weight At Work Reader S Digest. If you spend time sitting at a desk, take 4 minutes and sneak in this intense Tricep TASKERCISE! It's amazing how quickly you will feel the burn! Challenge yourself, DO IT! If you feel the burn. Here’s a quick stretching exercise to help you regain your height. Portrait pretty teenage female holding books in her arm and using pencil on pink, education concept. Resistance training is beneficial, because in addition to improving your appearance, it can strengthen your muscles and bones, improve your. Warm-up before Back Exercises: Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Photo: Ryan Kelly / Daily Burn You know the drill: Hop on the treadmill for a 20-minute interval workout. You will hold one end of lower your arm above your head, like a jumping jack. While it may be habit to sit this way, there can be consequences for runners—especially those who aim to hit the road directly after a long day in a chair. You can use the DeskCycle while, - working at your desk, - watching TV, - using your phone, - playing video games, - and other times when you're sitting and your legs are free. For your company's benefit, squeezing in a little exercise improves concentration and actually makes you more productive. Sitting Exercises at work desk. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. These gentle sitting exercises will help improve your mobility and prevent falls, and can even be done at home. These exercises will also help you improve your posture and protect your spine. These aspects are equally important in the health of your neck. After completing a task, take a moment to deskercise the stress away in your shoulders and give your arms a break. Do you know other ways to burn calories while sitting at your desk?. As you exhale, press the air out of your stomach and torso, concentrating on pulling your stomach in toward your spine. 7 Exercises to Tone Your Belly While Sitting beat some of the disadvantages of a desk job. "Think about it — even if you train hard, that only takes up approximately. Plenty of asanas (yoga. Keeping a set of hand weights in your drawer so when you are by your self you can do some bicep curls, sure! Even when sitting at your desk, do some leg lifts and stretches. Remain in position for 2 minutes, breathing quietly. You can exercise with your band while seated at your desk, but your muscles should be warm. Hold the pose for 30 seconds, then repeat the action on the opposite side (don’t forget to breathe!) 3. There are exercises to do at your desk, such as chair exercises and stretches you can incorporate into your daily routine. Here are a few exercises you can do while sitting at your desk:. This is especially important for highly sedentary work or. Put the top of your right foot up on the arm of the chair and make sure your posture is good and tall. Hold this position for the appropriate time; Latissimus Dorsi, Teres Major. Do 10 repetitions on each side. Lose Your Arms & Stomach. We asked Ben Lucas to share with us some simple but effective resistance band exercises that you can do at your desk so that to sit too close to your knees as you risk injury, and you don't. Get up and move around periodically so that your muscles don’t have time to set in one position. This is a good exercise to repeat during the day in order to stop your hands from tightening up. Strength: Isolated Rotator Cuff Exercises. Arm Relaxation: Drop your arms and hands to your sides. Bring the hands over your back and stretch. Keep the shoulders relaxed away from the ears. You can also do some stretching exercises while at your desk.