Shoulder zone
Shoulder ROM snacks
Gentle reach and rotate—maintain overhead range for shelves, hair washing, and coat hooks.
Why shoulders stiffen
Desk arms forward shorten chest muscles; overhead reach fades without practice. Snacks restore range without gym machines.
ROM menu (daily or post-desk)
- Arm circles small to large 10 each direction
- Doorway chest stretch 20 sec each side
- Scap squeeze 2×10
- Wall slide: back and arms against wall, slide up/down 8 reps
Pain rule
Sharp pinching or night pain waking you—stop aggressive stretching and discuss with clinicians. Gentle motion ok if cleared.
Overhead tasks
Step stool beats forced reach; hinge knees slightly; exhale on effort—breath reduces trap tension for many people.
© 2026 RangeWell. Movement health literacy for adults. Not medical advice.