Hold each stretch for 5 seconds and repeat gently 3-5 times.
Roll your shoulders in large circles, up, back, down and forwards 3 times. Reverse the direction and repeat.
Lift one arm across your body taking your elbow past your nose, feel the stretch behind the shoulder. Repeat with other arm.
Drop one hand down your back and gently increase the stretch by pulling on the elbow with the other hand. Repeat with other arm.
Stretch both arms above your head clasping hands high above you and squeezing arms in to ears. Breathe out then lower arms.
Clasp hands behind you at bottom level and pull hands down bringing shoulder blades together and opening the front of the chest.
Start with head balanced right on top of the spine and the chin gently dropped.
You can add overpressure with your hand to increase the stretch as long as there is no pain.
Rotate head by taking your chin towards one shoulder, repeat to other side.
Side bend head taking your ear towards the same shoulder i.e. right ear to right shoulder with no twist. Repeat to other side.
Drop chin to chest feeling the stretch down back of neck.
Place fingers firmly behind neck and keeping your face quite straight, tuck your chin in and feel the pressure come into your fingers. Release and then repeat.
Support neck with hands clasped at the back of the neck, gently lean backwards arching over the back of the chair, breath out and straighten up as you breath in.
You can move your back up and down the chair back for each level. Stop if there is any pain.
Cross R leg over L, place L hand over R thigh and R arm over back of chair. Stretch upwards as you gently pull around to the R. Release then repeat to the L side.
Put palms of hands together and keeping the heel of the hands in contact press downwards,
stretching the under side of the wrist, roll the fingers to point toward the floor then back to point at your body.
Straighten the elbow, with the shoulder relaxed, flex the wrist pulling the fingers up and slowly rotate the whole arm as far as possible in each direction.
Drop arms at sides , flick fingers and hands, stop and pause. Combine with a long breath out for good Micropause effect - Stop, drop, flop and pause for 3 secs.
Micropause every 15 minutes when working at the computer continuously but if arm/hand pain occurs - Micropause every 5 minutes.