Most people spend their work days sitting in front of a computer and this can cause some serious health problem. A sedentary lifestyle is not a good lifestyle and it can cause damage to your health. It can cause numbness, tingling sensations and muscle stiffness.
We have created some simple exercises that can help you relieve stiffness in the back, neck and arms and improve your overall posture.
1. Neck and Shoulders
Working in front of a computer can cause serious tension in the neck and shoulders and you’ll end up with pain in the bones, muscles and tendons. Pinched blood vessels and nerves in the neck can cause terrible headaches and even impaired vision.
Stretching your neck and shoulders
Lean against a wall with one hand. Lower your head and try to reach the other shoulder with your chin. Return to starting position. Do 10 repetitions. Do not push yourself too hard. You just need to feel a pleasant warmth. Do the same with the other arm.
Relieving tension and pain
Stand up against a wall with the back of your neck touching the wall and your heels slightly away from it. Lower your shoulders and stretch your arms to the sides. Do 10 lifts. Your arms should touch the wall during the exercise.
2. Wrists
Holding your smartphone and constantly using a computer keyboard can cause pain in the wrist. You need to fix these issues because you might end up with carpal tunnel syndrome.
Warm up
Grab your wrist with your hand and do 10 round motions with it. Keep your arms stable while drawing circles. Do the same with your other hand.
Finger stretching
Link your index finger on your right hand with the index finger on your left hand and pull. Do the same with all fingers.
3. Lower Back and Buttocks
A sedentary lifestyle can definitely cause pain in the lower back and heaviness. Spending most of your day sitting can cause sciatica, which is not pleasant at all.
Sitting exercise
Sit on the edge of a chair with one leg stretched forward. Slowly bend your body towards the leg. Do 10 repetitions and repeat with the other leg.
Exercise for home
Lie on your back and place a pillow under your neck. Bend your right knee and place your left ankle on top of it. Clasp your hands around the back of your right thigh and pull. Do not lift your buttock and stay in the position for 20 seconds. Do 2 repetitions and then do the same exercise with the other leg.
