If you are among those who constantly work on computers for a longer period of time then it could lead you to various health issues. Pain and stiffness in the muscles especially in the neck, back, wrist and fingers are felt. If you take these issues lightly then it would take the shape of a serious disorder which would hamper your day to day working abilities. So don’t ignore pain in any of your body parts and start performing these exercises to get good amount of relief. In this article we will share with you ten simple stretching exercises which would help you overcome the disadvantages of sedentary lifestyle.
These Are Stretching Exercises For Computer Users
Neck Stretching Exercise
Strain and pain in the neck is very common in those who are found continuously in front of the laptop for long hours. Give your neck a soothing touch with this exercise. You need to do neck rotation in which first take the neck behind and inhale. Now bend the neck in forward direction and exhale. Now inhale and start rotating your neck in the clockwise direction and make five rounds. Do the same in anti-clockwise direction. Do it very slowly and deeply.
Interlace the fingers of both the hands together with palms facing in outward direction. Now try to straighten the arms to a large extent. Stay in this position for around ten counts. Repeat the stretch three times. This exercise will stretch your palms, fingers and arms completely.
Your legs needs a little bit of movement, stretching and relaxation to get away the stiffness. To do this exercise you need to get up from the chair and stand erect. Now keep your legs straight and bend your upper body down so that your palms touch the ground. Keep a right posture of legs while sitting on the chair so as to prevent the occurrence of leg cramps. Adjust the level of chair according to your height and ease. Don’t let your feet float in the air, get them some footrest.
Sitting on the chair for a prolonged time leads to pain in the lower back region. Break the monotony of the work and get up from your place and perform this back stretch. You need to support your lower back with both of your hands. Gently bend in backward direction and remain in this position for ten seconds. Do this exercise three more times. Remember to always sit in right posture with your back straight.
Constant staring on the monitor screen creates tension in your head region. To do this exercise you need to take a break and lift your head. This will straighten your head and neck region. You will feel a bit of relaxation. Now move your head in right direction and again look in the front. Now move your head in left direction and again come to the front. You can also do up and down movement of head in the similar fashion for a few counts to get utmost relief from head pain.
Full time sitting on the chair makes the whole body stiff. All you need is little movement at regular intervals of time to stay fit and healthy. This exercise stretches your waist and makes you relaxed. To do this stretch keep your hands on the waist and then start rotating your waist to make a slow and big circle. Don’t move your upper body only move the waist. You need to do ten times clockwise and ten times anti-clockwise.
Shoulder rotation is a wonderful stretch which relaxes your shoulder. To do this you need to grasp right shoulder with right pam and vice versa. Now start rotating your hands in clockwise and anticlockwise direction. Do it for fifteen times.
This is an excellent exercise which stretches your knees. To do this stretch you need to bend your body as little and place both the palms on your knees and start rotating your knees in clockwise and anti-clockwise direction. This will also eliminate any toxins if accumulated in the joints.
Sedentary lifestyle does not lead to any movement of the legs. With no exercise of leg muscle they become weak and give rise to pain in ankle joints. To do this stretch you need to lift of your leg and then rotate the ankle so as to make a big circle. Do it in clockwise and anti-clockwise direction.
Throughout the day we work using our fingers. Your fingers get inflamed with painful sensation. We need to give our fingers relaxation too. Make a tight fist by wrapping all the fingers inside and then opening to the maximum limit with a jerk. Do this fifteen times.
These stretches when followed diligently would give you quick relief from pain.