For all you who are out there addicted to long hours of sitting at the computer, whether at work or for social networking, there is hope, yet! Since an incorrect desk set-up or computer placement can result in poor posture, body aches and muscle stiffness, it is a great idea to exercise your body with a specific strengthening and stretching routine to combat those comp blues.
Research indicates that emotional tension and muscular tension are linked. Basically, if you are tense, your muscles become tense too. This leads to headaches, joint and muscle strain. Your posture suffers as well, further aggravating the problem.
Don't wait to exhale!
Here's how you can relax. Close your eyes and take a few slow breaths. Every time you inhale focus on breathing in calmness, and when you exhale, breathe out all mental fatigue.
Wherever you are seated, whether at the office or at home, remember that when the neck and spine have good support, the body is better aligned. There are many kinds of support pillows available in the market, such as the orthopaedic foam for shock absorption and neck or back support. You can use the one best suited for your needs. For those with shorter legs, a footrest will keep the legs from dangling. A foot support improves blood circulation and offers greater comfort.
Combat neck and shoulder stiffness
Shoulder press
Hold weights in both hands, palms facing in front, elbows bent. Lift your arms above your head and lower. Do 16 counts.
Shoulder rolls
Keep arms loosely by your side and rotate shoulders, moving front to back. Rotate shoulders five times in forward motion, then five times in reverse.
Neck stretch
Turn head to the right, look over your shoulder, repeat with left side. Do six times on each side.
Build a strong back…
Bent over row
Stand or sit on the edge of an armless chair, arms by your side, holding weights in both hands. Lean forward slightly from the hips, keep back straight. Bend the elbows, pull weights up till your waist. Lower your hands. Do 16 counts.
Back stretch
Clasp hands in front of you, curl your spine slightly. Feel the stretch down the middle of your back, hold for 10 seconds, then release.
Release eye strain…
Palming
Briskly rub your palms together until they are warm and then place the cupped palms over your closed eyes. Remain in this position for at least one minute. Do this thrice.
Splashing cold water
Cold water is an excellent way to refresh and relax the eyes and the surrounding tissues. Using your cupped palms splash cold water 12 to 15 times over your closed eyes. Then, gently wipe your eyes using a towel.
Stretch your body…
Trunk twist
Sit on a chair, join your palms in a namaste. Twist your spine and slowly turn to the left and then to the right.
Glutes stretch
Sit on a chair and cross the right leg over the left leg so that the right foot is resting on the left thigh. Place you right palm on the right knee and gently push it down. Switch legs.
Knee to chest stretch
Raise one leg up and bring the knee closer to your chest. Repeat with the other leg.
Chest stretch
Clasp hands behind, pull shoulders back. Retaining the clasp, lift your arms up slowly until you feel the stretch. Breathe as you hold the position, then release.
Neck stretch
Turn your head to the right side and then to the left.
Arm and spine stretch
Extend both hands straight above your head, clasp your hands and stretch your spine and arms.
Fist movements
Roll your fists into tight balls, then release. Do this five times.
The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.
