As we all know, it's hard to do exercises on our computers and stay in shape. Most of the time they probably sit just like me now, nailed above the keyboard, the body is frozen in a position to type and slightly tightening the shoulders (which will not feel so good later today).
The best way to stop yourself getting those pains and aches in your office is to make quick breaks occasionally during the day to stretch, and here's a bunch of stretches I found courtesy of Dr. Rick Morris.
First remove your shoes and relax the restraining clothes. Make sure your site is free from dangers.
The bird Raise your right ankles with your right hand with your right knee bent. Keep in your office with your left hand (standing on the right side of your desk). Now bend your hip (not your waist) keeping your back straight. You should feel a nice stretch on the back of your left thigh and the front of your right thigh. Hold this position for one minute and repeat on the opposite leg.
Neck and upper back Keep your hands behind your back as low as possible with your palms away from your body. Bring the chin up to your chest and take five deep breaths inside and out. Now turn and turn your head to the right while pulling your hand with your left hand. Hold for five deep breaths. Now perform this on your left side.
Shoulder rolls Rolls shoulders, with your hands hanging on your side, roll your shoulders forward, up and back in circular motion for 30 seconds. Start slowly and move fast enough.
The Teapot Stand with your shoulder width at your feet from a distance. Put your hands in your midst. Turn your left foot completely (90 degrees) and your right foot to 30 degrees. Now turn left while your left hand is on your left thigh or knee. Keep your right hand straight from your shoulder. Continue to bend to the left side as long as it feels comfortable. Keep this position for eight breaths. Make sure you keep your left foot with your hand wherever it is more supportive. Continue this on the other side. You should feel an extension to you of the outside waist and a hip on the side opposite the direction you are bending.
Outer neck and Stretch stretch Put your right hand behind your back while leaning (not turning) your head towards the opposite side. You should feel a pull on the right neck and shoulder. If there is a pinching sensation on your left, do not perform this exercise. Hold the place for five deep breaths in and out, relaxing deeper with each exhalation. Repeat the opposite side.
Sling strap Close your hands behind your neck, elbows out, with your little fingers pushing on the base of your skull. Now hug your waist back to the back of a fixed chair (it does not have to fall back). The back of your chair should not be higher than the depths of your shoulder blades and lower than the depths of your ribs. Now let yourself fall back by leaving your head BUT NO YOUR EMA does not extend over the back of the chair. This should make you feel great. if not, do not go back to now. Just relax for 30 seconds.
Neck circles Neck circles, put your hands under your sides and let your chin fall into your chest. As you breathe deeply, turn and turn your head to the right. As you exhale, throw your head back in your chest. Then inhale while turning and turning to the left. At exhalation, bring your left head back to your chest. Start slowly without pain and go ahead with a fast and continuous pattern of breathing and movement in the neck. Do this for 30 seconds.
The lumbar arch The lumbar arch, leaning towards the back of your chair with the support being firm and fit well in your low back. Arch against it is enough to feel comfortable. Place your hands behind the backrest or under the seat to add additional resistance (note: do not lock your neck backwards). Take five comfortable deep breaths in this position.
Keep Overs Bend Overs – Spend your seat with your feet away and locked under the chair. Push the lower limit to the back of the seat and bend completely forward and downwards. If pain or instability begins to occur, stop and see your chiropractic doctor. This could be a sign of a weak disk, Keep this position, if comfortable, for five deep breaths. Then turn and bend over one foot and then the other. Each position should be maintained for five deep breathing cycles.
The toughest thing for these exercises begins to do. Try them today and see how best you feel. The key, of course, is to take good care of your attitude in the first place, but these exercises will make a worl of good for you as well.