The following exercises, aimed at strengthening and stretching, target all these hot spots, and should leave you with strong, flexible muscles that can withstand the rigors your profession demands. Perform two sets of 10 to 12 repetitions of the strengthening exercises 3 days a week (not on consecutive days). Do the stretches at the end of every day, or when you have a break. Do two sets of each, holding each stretch for 20 seconds. Strength MovesTorso Lift (back extensors) Lie facedown on the floor with your hands under your chin, palms down, and elbows pointed out to the sides. Keeping your hips pressed to the floor, lift your head, chest, and arms about 5 to 6 inches off the floor. Pause, then lower. Back Fly (upper back and shoulders) Sit in a chair with your feet flat on the floor, hip-width apart. Holding a dumbbell in each hand, bend forward from your hips about 5 inches, so your back is flat. Hold the dumbbells straight up in front of your chest with your palms facing in. Bend your elbows slightly, as if you were hugging a tree. Slowly pull your shoulder blades together, moving your elbows as far back as possible. Keep your arms slightly bent throughout the move. Pause, then return to the starting position.[pagebreak] Stretch MovesStability Ball Back Stretch (upper back, spine, shoulders) Stand with your feet about hip-width apart. Wrap your arms around a stability ball and hold it against your chest, so the top of the ball comes up to about collarbone level. Drop your head, and curl your upper body around the ball, lengthening your spine and spreading your shoulder blades apart. Open Arms Stretch (chest, shoulders, upper back) Sit on the edge of a chair with your pelvis tilted slightly forward and your legs spread as wide as is comfortable. Slide your chin back, so that your ears align over your shoulders. Lift your chest, and squeeze your shoulder blades together and down away from your ears. Reach both arms wide and slightly behind you. Your palms should be facing forward, fingers spread. Don’t arch your lower back. Neck Reliever (neck) Sitting in a chair, hook your left hand, palm facing you, on the back of the seat next to your left buttock. Hold on as you lean forward. Keep your shoulders back, and drop your right ear toward your right shoulder. Then roll your chin forward, and hold. Switch hands, and repeat on the other side. Full-Body Stretch (glutes, thighs, chest, upper back, shoulders, abs) Stand with your feet shoulder-width apart and your abs tight. Keeping your back straight, bend at the hips and knees, reaching your hands through your legs or as far as is comfortable. Hold. Next, use your hips to straighten up, reaching your arms overhead and slightly behind you. Hold. Don’t arch your back, and avoid this stretch if you have back pain. More from Prevention: Head-To-Toe Stress Cures From Dr. Oz
