Exercises for Preventing and Treating Workstation Discomfort
The following exercises can help you relax your hands and wrists if you work on a computer for a significant portion of your day. Do the exercises before starting work and during breaks throughout the day.
Neck and Shoulder Workout
These stretches can improve your body’s circulation and relieve muscle stress and tension. You can complete all the exercises in three or four minutes, or you can take just a minute and do one or two exercises.
Head Clasp: Clasp your hands behind your head and pull in your shoulder blades until you feel the stretch. Hold for five to ten seconds and relax. Repeat five to ten times.
Shoulder Stretch: Reach both arms straight back with your palms facing down and hold for five seconds. Bend in arms at the elbows, fingers pointing straight ahead, and hold for five seconds. Repeat five to ten times.
Chin Tuck: Tuck in your chin, count to two, then release. Repeat five to ten times.
Chest Stretch: Entwine your fingers behind your back, palms facing in. Raise and straighten your arms. Hold for five to ten seconds. Repeat five to ten times.
Neck stretch: Drop your chin to your chest and count to five, then roll your head to the right so your ear rests on your shoulder (try not to raise your shoulder). Count to five again, then repeat to the left.
Shoulder shrug: Sitting tall, lift your shoulders as high as you can, then press them down as if a pair of hands were pushing them down. Repeat three times.
Shoulder circles: With your arms at your side, rotate both shoulders in full circles: up, back, down, and forward.
Article from the StayWell Company, LLC