Working at a desk is hard on your body. Stress and tension build up in your neck and shoulders, you lose core power in your abs, and muscles become weak and tight from a lack of use.
These 7 easy exercises will correct those problems — and will make you feel good!
Neck Stretches
To stretch your neck, slowly flex your head forward and backward like you are nodding in agreement. Then do a few repetitions side-to-side, looking to the right and then to the left like you are slowly shaking your head in disagreement. You can do these any time to lessen tension and strain.
Shoulder Circles
Roll your shoulders forward in a circular motion 10 times, then change directions, rolling them backwards 10 times. This helps release the tension off your neck and shoulders.
Upper Body Opener
Most of us tend to hunch in front of the keyboard. This stretch moves your body in the opposite way, countering the hours spent at your desk. Open your arms wide, as if you were going to hug someone. Next, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. You should feel a good stretch across your upper chest.
Wrist Rolls
Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counter-clockwise. This will help minimize the potential for getting carpal tunnel syndrome if you spend a lot of time typing.
Core Power
Sitting at your desk for long hours literally turns off the signals to keep a solid core. When you do get up from your desk, those signals are still shut off. To wake up your core, contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this every few minutes all day long as you work at your desk.
Ankle Rolls
Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion three times, then counter-clockwise. This helps improve blood circulation, preventing that tingling feeling also known as pins and needles.
Calf Raises
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.
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