Stretching exercises for computer users

Currently most jobs require some computer work.  Over time, using a computer places a considerable amount of strain on the body.  Conditions such as tension headaches, carpal tunnel syndrome and tennis elbow are commonly diagnosed in people who spend long hours sitting at a desk.

When working it is important to take small breaks every couple of hours to rest your eyes and stretch your muscles so that circulation can come to the muscles and help them to relax.  A quick stretching routine to help alleviate tension and reduce the occurrence of the above conditions includes:

  • Stretching the neck.  This can be achieved by bringing the neck through its range of motion.  First bring your ear toward your shoulder on your right side until you feel a stretch and hold.  Then bring your ear toward your left shoulder and hold.  Next bring your chin down toward your chest until you feel a stretch down the back of your neck and hold.  Lastly, you can look up to the ceiling until you feel a stretch in the front of your neck.
  • Stretching your forearms.  Hold your right arm out straight in front of you with your palm toward the ground.  Bend your wrist down and add some pressure with your other hand until you feel a stretch in the back side of your forearm.  Next turn your palm toward the ceiling and bend your wrist back until you feel a stretch on the front side of your forearm.  Repeat the stretches with your left arm.

It is important when stretching to hold the stretches for a minimum of twenty to thirty seconds to maximize the effectiveness of the stretch.

If you are feeling the strain of sitting at a desk all day, massage can help!  Please call our office to set up an appointment at (306) 664-1135.