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Howto » Miscellaneous » Computer and Desk Stretches
This is a small excerpt from the book "Stretching: 20th Anniversary" I bought recently. Since I am visiting my homepage several times a day, I am adding this here as a daily reminder to myself to do this exercises.
Sitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every 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. You'll feel better!
1
Interlace your fingers, then straighten your arms out in front of you with palms facing out. Feel the stretch in arms and through upper part of back (shoulder blades). Hold strech for 20 seconds. Do at least twice.
2
Now interlace your fingers above your head and, with our palms facing upward, push your arms slightly back and up. Feel the stretch in your arms, shoulders, and upper back. Hold fro 15 seconds. Do not hold your breath. This stretch is good to do anywhere, anytime, and is excellent for slumping shoulders. Breathe deeply.
3
Start in a standing posiion with your knees slightly flexed. Bend your right elbow and put your arm behind your head. Hold onto your right elbow with your left hand. To stretch the armpit area and shoulder move the back of your head back against your right arm, until a mild stretch is felt. Hold for 10-15 seconds. Do both sides.
4
Do the same as above. (picture 2).
5
First, raise the top of your shoulders toward your ears until you feel a slight tension in your neck and shoulders. Hold for 5 seconds. Then relax shoulders downward. Think: "Shoulders hang, shoulders down."
6
To stretch the side of your neck, lean your head sideways toward your left shoulder as your left hand pulls your right arm down and across, behind your back. Hold an easy stretch for 10-15 seconds. Do both sides.
7
Place your hands palm-to-palm in fron of you. Then, move your hands downward, keeping your palms together, until you feel a mild stretch. Keep your elbows up and even. Hold for 5-8 seconds.
8
From the above stretch, rotate your palms around until they face more or less downward. Go until you feel a mild stretch. Keep your elbows up and even. Hold for 58 seconds.
9
Reach in opposite directions with your arms while standing. Hold for 10 seconds each side. Keep your jaw relaxed and breathe rhythmically. This is an excellent stretch for upper body tension. It stretches the sides of the upper body, shoulders, and arms.
10
Sit with your right leg straight. Bend your left leg, cross your left foot over and to the outside of your right knee. Then bend your right elbow and rest it on the outside of your upper left thigh just above the knee. Use our elbow to keep this leg stationary with controlled pressure to the inside.
11
Place your palms on your lower back just above your hips, fingers pointing downward. Gently push your palms forward to create an extension in the lower back. Hold for 10 seconds. Repeat twice. Do not hold your breath.
12
Now, shake your arms and hands at your sides for 10-12 seconds. Keep your jaw relaxed and let your shoulders hang downward as you shake out tension.
