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A Zenbody practice · Nº 10

Desk reset

For the middle of the work day. Short on purpose. Worth taking more than once a day.

6 movements · about 3 minutes · standing · no equipment

The sequence

1
Shoulder Rolls
30s
2
Chin Tuck
30s
3
Ear to Shoulder
30s left
4
Ear to Shoulder
30s right
5
Chest Opener
30s
6
Upward Salute
30s

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Chin Tuck, standing position

Chin Tuck

30s

Slide your chin straight back. Keep your eyes level.

  1. Stand tall with your shoulders relaxed and your arms loose.
  2. Look straight ahead and keep your eyes level.
  3. Slide your chin straight back, as though making a double chin.
  4. Hold there, then release slowly.
Where you feel itBase of the skullBack of the neck

Easier: Lie on your back with your head on the floor so you can feel the movement against something. Rest two fingers on your chin and guide it back gently.

Ear to Shoulder, standing position

Ear to Shoulder

45s each side

Drop one ear toward your shoulder. Let the other shoulder fall.

  1. Stand or sit tall, facing straight ahead.
  2. Lower your right ear toward your right shoulder.
  3. Let your left shoulder drop away from your ear.
  4. Breathe, and let the weight of your head do the rest.
Where you feel itSide of the neckTop of the shoulder

Easier: Rest your right hand lightly on your head for a little more weight. Hold the edge of your chair with the opposite hand to keep that shoulder down.

Chest Opener, standing position

Chest Opener

45s

Clasp your hands behind you. Lift and open.

  1. Stand tall and clasp your hands together behind your back.
  2. Straighten your arms and roll your shoulders back.
  3. Lift your hands away from your body.
  4. Lift your chest and breathe into the front of your shoulders.
Where you feel itFront of the shouldersChest

Easier: Hold a towel or strap between your hands if they will not clasp. Stand in a doorway with a forearm on each side and step gently through.

Upward Salute, standing position

Upward Salute

30s

Reach tall. Let your ribs lift away from your hips.

  1. Stand with your feet under your hips, arms at your sides.
  2. Sweep both arms out wide and up until they frame your head.
  3. Reach your fingertips toward the ceiling, hands about shoulder-width apart.
  4. Soften your shoulders and let your gaze follow your hands.
Where you feel itSides of the ribsShoulders

Easier: Hands on hips, or elbows bent, if reaching overhead is uncomfortable.

More practices

Wrist and forearm release

Loosens the wrists and forearms after time at a keyboard.

about 6 min · 8 movements · standing to kneeling

Tech neck relief

The longer neck session, with time for every angle.

about 7 min · 10 movements · standing

Chest and shoulders opener

Opens up the chest and the front of the shoulders.

about 6 min · 9 movements · standing to kneeling to floor

All twenty practices

Zenbody

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Desk reset · 3 min