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Get Active at Work
We all know how stiff and sore you can feel after a day of intense computer work. We also know how important it is to takes a break and stretch a little during the day – but do we take time for this short and effortless exercise? Unfortunately not, at least not in our office. In this blog we will give you some ergonomic stretch exercises that you can perform in front of your computer with ease.
Sitting in front of a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every other hour or so throughout the day or whenever you feel stiff. Also, be sure to get up and walk around the office whenever you think of it. Use the stairs! You will feel a lot better after a long day’s work.
Below we have shortly described the movements on pictures to your right.
All movements should be done sitting or standing upright. Hold each stretch for 5-10 seconds and repeat 3-5 times.
1. Neck and Shoulders
A: Slowly turn your head to the left until you feel a stretch. Repeat on the right side.
B: Slide your head straight back until it feels like you have a double chin.
C: Slowly drop your head forward, letting the weight of the head gently stretch your neck. Hold. Return to neutral posture and relax. Slowly let your head fall backward. Slowly open and close your mouth.
D: Slowly drop your head to the left, trying to touch your left ear to your left shoulder. Do not elevate your shoulder to your ear - keep your shoulder in a relaxed position. Repeat on the right side.
2. Shoulders and Arms
A: Raise your shoulders towards your ears until you feel a slight tension in your neck and shoulders. Hold. Slowly release your shoulders downward to their normal position.
B: Slowly roll your shoulders backward five times in a circular motion. Slowly roll your shoulders forward five times in a circular motion.
C: Interlace fingers. With palms facing out, straighten arms out to the front of you.
D: Fingers interlaced behind your back. Slowly turn your elbow outward while straightening your arms.
3. Wrists and Hands
B: Palms and fingers facing the ceiling. Separate and straighten your fingers. Hold. Bend your fingers at the knuckles. Hold. Make a fist. Hold. Straighten your fingers.
C: Grasp the left hand. Keeping the left elbow straight, slowly bend the left wrist upward until you feel a stretch. Hold and repeat with right hand.
D: Grasp the left hand. Keeping the left elbow straight, slowly bend the left wrist downward until you feel a stretch. Hold and repeat with right hand.
4. Back
A: Grasp the left knee. Lift left leg off the floor. Bend forward whilst curling the back, bringing the nose toward the knee. Repeat with right leg.
B: Stand with knees slightly bent, place palms on lower back, fingers pointing downward. Gently push your palms forward and bend your back backwards. Note: Use this stretch after sitting for extended periods.
C: Slowly reach your arms overhead. Reach outward and upward until you feel a stretch. Hold and repeat on the other side.
D: Sit with left leg across right leg. Rest elbow or forearm of right arm on the outside of the left upper thigh. Gently apply pressure with right elbow or forearm towards the right. As you apply pressure, look over your left shoulder. Hold and repeat with the other side.
5. Legs and Ankles
A: Stand upright with right hand supported on a wall or the back of a stationary chair. Grab your left ankle with your left hand. Keep left knee pointed towards the ground. Slowly pull the left leg towards the buttock until you feel a stretch in the front of the thigh. Hold and repeat with the other leg.
B: Place left leg on an elevated stationary surface that is at a comfortable height (knee height or lower is recommended). Keep head up and lower back arched. Slowly leaned forward until you feel a stretch in the back of the thigh. Hold and repeat with the other leg.
C: Stand arm’s length from a wall or other support, feet facing forward. Place right foot forward and keep the left leg straight and the heel on the ground. Lean your body towards the wall until you feel a stretch in the left calf. Hold and repeat with the other side.
D: Hold left foot off the floor with left leg straight. Point toes up and downward. Repeat with other side.
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Added on:
01-10-2012
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