We spend so much time crouching over our computers and phones, which often creates pain and tightness in our shoulders, neck and jaw. This 4 step exercise routine will help to relieve that tension, and can even alleviate migraines and numbness in the hands. Follow along with the video or read through the steps below.

Step 1

Rotate shoulders forwards and backwards, making sure the movement comes from your shoulders and not your elbows. This counts as 1 repetition. Repeat 10 times.

Step 2

Rotate one shoulder at at time in the same way, alternating sides. Repeat 10 times per side.

Step 3

Extend your hands together straight in front of you, and slowly open your arms wide. As you open your arms, look up towards the sky. Be sure to keep your arms horizontal the entire time, with palms facing each other. Your wrists/palms should not rotate. Once your arms are at your side and your head is looking straight up, take 3 breaths through your nose. Slowly lower your head as you bring your arms forward again. Repeat 10 times.

Step 4

Stand with your legs shoulder width apart, and extend your arms with your palms facing down towards your thighs. Bring your arms straight up until your fingers are pointing at the sky, following this movement with your gaze. Again, be sure your wrists/palms do not rotate. When your arms are straight up your nose should also be facing the sky. Hold at the top for 3 breaths, then slowly release. Repeat 10 times.

Once you have completed steps 1-4, this is one set. Repeat the full set of exercises 3 times a day for best results.