Computer Users Daily Routine Exercises
Mostly complaint amongst computer users is neck, shoulder, and upper and lower back pain .This is generally due to the long periods sat in front of computers and the poor posture in this position.mostly user being glued to their desks while typing away at their computers for an average of 8 hours a day is already a part of their normal routine.Give yourself the best chance at remaining in tip-top shape by incorporating these moves into your daily routine, to help reverse bad posture, and improve the range of motion in your neck, back and arm joints, and muscles.
Neck:If you spend hours at a computer, you likely sit in an incorrect forward flexed position, with shoulders slouched, head drooped, spine arched and neck muscles tensed. To stretch your neck, slowly flex your head forward and backward, side to side and look right and left. This can be done almost any time to lessen tension and strain. Never roll your head around your neck––this could cause damage to the joints of the neck.
Face : This stretch may cause people around you to think you are very strange indeed, but you often find a lot of tension in your face from eye strain. Raise your eyebrows and open your eyes as wide as possible. At the same time, open your mouth to stretch the muscles around your nose and chin and stick your tongue out. Hold this stretch for 5-10 seconds. Caution: If you have clicking or popping noises when opening your mouth, check with your dentist before doing this stretch.
Shoulders: Computer users should take a few seconds for a posture break every 20 to 30 minutes. Scan your body to check that your shoulders are relaxed. Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.
Arms and shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.
Wrists: When you pull your hand and wrist back to type on a computer keyboard, your wrist joint continues past its normal straight-line extension. Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help minimize the potential for getting carpal tunnel syndrome if you spend a lot of time typing.
Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion three times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as “pins and needles”.
Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: Open your arms wide as if you were going to hug someone, rotate your wrists externally and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.
Abdomen: Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this every few minutes all day long while you’re working at your desk. You can also perform kegels (pelvic floor exercises) while sitting.
Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably tired. Repeat about 10 minutes later, and continue doing this routine for about an hour or so. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.
To stretch your calf, stand a little way from a wall for solid support and lean on it with your forehead resting on your hands. Bend over and place your foot on the floor in front while leaving the other leg straight. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot of the straight leg on the floor and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Stretch both legs.