People who are working on computers for long periods are more prone to get a frozen shoulder. Hence stretching of the shoulders in every one hour for at least 10 minutes is highly beneficial. It helps to provide a good posture while walking and provides a relaxed shoulder and back.
Here are some exercises that help to stretch the shoulders. Shoulder is composed of three bones and they are humerus of arm, scapula of shoulder blade and clavicle of collar bone along with the associated tendons and muscles. If any of the muscles becomes tight it causes problems to the shoulder.
Stand straight with the back and shoulders relaxed and hold the hands firmly behind the lower back. If grabbing the hands is difficult, then use either a pole or strap and hold it with both the hands behind the lower back. By keeping the elbows straight lift the clasped hands up and away from the body while keeping the posture straight itself. During this procedure a stage will be reached where it becomes uncomfortable to lift the hands any more, then stop lifting and hold this stretched position for 15 to 30 seconds. Then return to the starting position and repeat the exercise for 10 times.
Use one hand to hold the door frame or something that you can reach and maintain the elbow in straight position. Place one step forward and bend forward so that one should feel a stretch on the shoulder. Maintain this position for 15 to 30 seconds and return to the starting point. Then repeat the exercise with the other hand.
Place the arm across the chest but care should be taken to keep the upper arm close to the collar bone. Use the other hand to catch the elbow of the crossed arm and pull the crossed arm close to the body to stretch the shoulder. Continue the stretching exercise with the other hand and this helps to stretch the back of the shoulder starting from the shoulder blade to upper arm.
In order to stretch the posterior part of the shoulders grab a cloth towel or rope with one hand and dangle it over the back. Now grab the other end of the rope with the other hand through the lower back. Thereafter slowly pull the rope upwards so as to touch the neck with the hand on the lower back. Then pull the rope downwards while keeping the arms parallel to the body and perpendicular to the ground. This helps to stretch the triceps on the back of the upper arm.