ON THE ROAD AGAIN, SHOULDER SHRUGS AND CIRCLES

Sitting all day without moving harms your health.

Read this blog post to learn why.

"Shoulder Shrugs and Circles" is an easy exercise that you can do right at your work station, from my book Fitness 9 to 5.

Everything you do for YOU matters. Here’s a one-minute exercise.

Each activity is a mindful movement—a power pause to boost presence.

By focusing 100% on what you’re doing, you’re improving your skill of being present. Getting out of your thoughts, paying attention to your body and breath: this stops overthinking and helps you start living now. Fully enjoy your mindful moment as you get and stay healthy.

Start your day with what I call “On the Road Again Shoulder Shrugs and Circles”. Fun names make exercises more fun!

Traffic causes tension; it’s unavoidable. Many people store tension in the neck and shoulder area. Loosen up tight shoulders with these shoulder shrugs and circles. Combining regular stretching and strengthening exercises with paying attention to good posture will relieve chronic muscle tightness that can lead to back pain and tension headaches.

Sit upright with shoulders relaxed and hands on steering wheel (at your sides if you’re in a chair).

Inhale to prepare. Exhale, as you lift shoulders up toward ears, squeezing muscles in your upper back, neck, and shoulders. Inhale, as you hold the position.

Exhale, as you drop shoulders, relaxing muscles. Repeat 3x.

For the next ONE minute, breathe deeply as you lift shoulders up, back, down, and around, making exaggerated shoulder circles and releasing muscular tension.

This exercise takes about ONE minute. Repeat again in the car on the way home or during your work day in your chair at your desk, because YOU are worth it!

(excerpts from Fitness 9 to 5: Easy Exercises for the Working Week)
© 2020 Shirley Archer All Rights Reserved

This video combines a few exercises. Go to :30 to skip intro and start exercising immediately.

Here is another video for a 5 Minute Tension Relieving Shoulder Self-Massage to help tight shoulders.

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Enjoy a quick and easy 5 minute office workout with these exercises you can do at your desk. Go to :30 to start exercising immediately. Shirley is an internationally acclaimed award-winning instructor and wrote 15 books, including Fitness 9 to 5: Easy Exercises for the Working Week. Featuring back toning exercises and stretches and a bonus neck strengthener, stretch and massage, these are the best exercises for office workers. These quick but effective exercises burn calories, tone muscles and provide needed stretches to boost energy, increase circulation and improve health. You can do these easy office exercises at your desk while sitting at your computer. Incorporate deep breathing to oxygenate your brain and boost energy. Prevent back pain, strengthen and stretch. We can all use a quick 5 minute chair workout. You may not be able to get to the gym today, but you can get an office workout while you're at work! Follow me here too: Instagram: https://www.instagram.com/shirleyarcher/ Twitter: https://twitter.com/shirleyarcher Pinterest: https://www.pinterest.com/shirley_arc... Tumblr: http://shirleyarcher.tumblr.com/ For your FREE download of exercises from my book, Fitness 9 to 5, http://bit.ly/2wJgchX For more info about Fitness 9 to 5 or to get a copy to to: http://amzn.to/2tiMDT8 For a 5 Minute Full Body Workout go to https://www.youtube.com/watch?v=wOc03... Shirley is author of "Fitness 9 to 5: Easy Exercises for the Working Week" and a certified yoga instructor and award-winning personal trainer. She's written 15 books on fitness and wellness. She's an award-winning health journalist. New podcast each week featuring a mindful moment - how to master stress and create calm focus for abundant health. Please leave comments or requests for tips to help you with your biggest struggles to reach your wellness and happiness goals. Shirley Archer is a mindfulness and lifestyle coach, a best-selling author of health and fitness books, and an award-winning trainer who helps busy people who want to balance career, relationships and self-care, but who can't find the time or the right guidance. Email me at shirley@shirleyarcher.com DISCLAIMER: This description contains an affiliate link to my book on amazon.com, which means that if you click the product link and purchase it, I’ll receive a small commission. This helps support the channel and allows me to continue to make videos like this. Thank you for the support!

Relieve neck and shoulder tension while sitting at your desk with this quick and easy stress busting, tension relieving shoulder self-massage that you can do seated in front of your computer. Get instant neck and shoulder relief. Learn how to massage away your shoulder pain, neck pain, stress and tension. Enjoy a quick and easy scalp massage. The self-massage takes only 5 minutes. Shirley has over 25 years as a health educator and workshop leader, is a trained massage therapist and author of 15 wellness books. Follow me here too: Instagram: https://www.instagram.com/shirleyarcher/ Twitter: https://twitter.com/shirleyarcher Pinterest: https://www.pinterest.com/shirley_arc... Tumblr: http://shirleyarcher.tumblr.com/ For your FREE download of exercises from my book, Fitness 9 to 5, http://bit.ly/2wJgchX For more info about Fitness 9 to 5 or to get a copy to to: http://amzn.to/2tiMDT8 For a 5 Minute Full Body Workout go to https://www.youtube.com/watch?v=wOc03... Shirley is author of "Fitness 9 to 5: Easy Exercises for the Working Week" and a certified yoga instructor and award-winning personal trainer. She's written 15 books on fitness and wellness. She's an award-winning health journalist. New podcast each week featuring a mindful moment - how to relieve stress and create abundant health. Please leave comments or requests for tips to help you with your biggest struggles to reach your wellness and happiness goals. Shirley Archer is a mindfulness and lifestyle coach, a best-selling author of health and fitness books, and an award-winning trainer who helps busy people who want to balance career, relationships and self-care, but who can't find the time or the right guidance. Email me at shirley@shirleyarcher.com DISCLAIMER: This description contains an affiliate link to my book on amazon.com, which means that if you click the product link and purchase it, I’ll receive a small commission. This helps support the channel and allows me to continue to make videos like this. Thank you for the support!

Click here to listen to my podcast on Apple Podcasts.

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