How many hours you spend sitting in front of the computer? It is possible that many consecutive hours. Bad habits of posture and a sedentary lifestyle are the cause of many diseases of the back and other body parts that suffer from a number of consequences. Lack of physical activity and exercise necessary to maintain good health can lead to many diseases such as heart disease, diabetes and hypertension that are killing many people today.
Our bodies need to keep moving to stay healthy and stay energized. Stretching the muscles, strengthen bones, relieve tension, improve circulation and reduce anxiety, essential for maintaining good health. Exercising helps to maintain physical and mental balance to acquire the proper functioning of our body. To do this you can start a daily stretching program in your office especially if you don’t have the time to go out to stretch and exercise.
Before performing any stretching exercise at the office make sure the chair is in good condition and it can hold enough weight, check the back, legs and seat. Check the wheels of the chair and the floor carpet. Also verify that the floor is not wet. Remove loose objects near the chair. Check that the desktop does not move and is firm. If you use high heels should take them off. Remember that you want to improve health and not be victim of an accident.
Neck stretching: While sitting up in a straight position and feet straight on the floor, move your head to the right side and then to the left. Finally move your head towards the front, jaw to chest. If you feel any pain, then stop the stretching.
Forearms stretching: To start extend your arms forward. Turn hands down with fingers pointing to the floor. Pull fingers with the other hand fingertips towards you, and hold the position. Then repeat with the other hand.
Lateral trunk stretching: Clasp your hands on the back of the neck. Keep your back straight and move your torso toward the right side. Return to the original position. Repeat on the left side.
Shoulders stretching: Raise and lower the shoulder reaching ear level. Hold the up for 2 seconds, then roll them to the back as you inhale up and exhale so you can relieve tension.
Torso stretching: You can perform this exercise while seated or in standing position, lace your hands together and stretch them up trying to reach the ceiling. Take deep breaths when you stretch up as high as possible, then exhale and open the arms, returning them back down.
Sitting at the office and typing for prolonged periods of time can affect the lower back, forearms, neck, and upper back, leaving your body in pain, tight and achy at the end of the day. This stretches exercises at the office will help to work out most of that tension and feel better every day.
