Your body needs more exercise immediately what you do at the computer, so be careful not to think that exercise at the computer is enough. Though, sitting at the computer all calendar day may not accurately be good for the body, as it can causes backaches, body pains due to poor posture, eye strain, and other effects. I am suffering from legs swelling. Actually my job is sitting at the computer desk whole day. Recently I am facing the trouble of legs swelling, uneasiness and tired due to the work. I was glued to chair. I was consulted to the doctor. I have gone through certain test ECG, Complete Blood Test, Thyroid Test, Hormones Test and 2DEcho. Everything is normal in status. Where is the problem I could not found? Then Doctor asked about my work and how I was sitting in chair at work it means postures? Then doctor suggested these stretching exercises. I can do these stretching exercises at my table while sitting at the computer. If you are one of those people who have to be at a desk all day long, there are some simple steps that you can follow in order to improve your posture and keep your health better for ever.
Examine the appropriate sitting posture in a good quality chair that is designed for desk work. You should sit straight, i.e., your back bone should be straight along with your shoulders, and the computer monitor should be level with your eyes. If you want to seem up or down, then adjust the height of the Monitor. And also, take care of your wrists do not lie down on the keyboard or on the mouse pad unless you have a wrist rest pad. It will help to prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees, slightly higher than your hips. Feet lie down on the floor completely or stepped on the stool.
Here are simple stretching exercises for you while sitting at your computer.
Exercise for Neck: To stretch your neck, slowly bend your head front and back wards, and bend right and left. This stretching exercise can be done anytime to reduce stress and strain. Never roll around head and neck. This could cause damage to the joints of the neck.
Exercise for Shoulders: Rotate your shoulders clockwise and anti clock wise direction 5 times. This helps to release the tension from your shoulders.
Exercise for Arms and Shoulders: A good stretch for your arms and shoulders is to support your hands on the edge of your desk, all about a shoulder width away from your body. Twist your hands in, so they position toward your body and bend forward, raising your shoulders. Take this a step additional and push your shoulders and elbows nearer to the desk.
Exercises for Wrists: Rotate round your wrists frequently every hour. Rotate the wrists 5 times clockwise and anti clockwise. If you have long time typing, this stretch exercise will help to prevent Carpal Tunnel Syndrome.
Exercise for Ankles: Rotate your ankles frequently. At the same time as with your wrists, revolve round the ankles in clockwise directions and anti clockwise direction for 5 times. This stretch exercise helps improve blood circulation, and prevents that a prickling blush of embarrassment feeling you can get when blood circulation is cut off, also called as “Pins and Needles” or tingling.
Give a break for eyes:
Give your eyes a break from focusing on your screen. Every half hour or when you will get time or break, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door. This helps support eye movement and lessens chances of eye irritation and headaches. Another technique to relax your eyes would be to rub your hands together, then place your cupped hands over your eyes.
Exercise for Chest: you are glued with the keyboard, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.
Exercise for Abdomen: Hold you’re abdominal and gluteal muscles for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk. You can also perform pelvic floor exercises while sitting.
Exercise for Calves: Stretch your calves. While sitting, lift up your legs on the balls of your feet and set them down. Repeat until your legs are comfortably exhausted. Repeat after about 10 minutes later, and continue doing this routine for about an hour. This will exercise your calves, and will help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.
Blood Circulation for whole body exercise:
Stand up every half hour to walk around a bit. This will ensure continuous blood circulation in your arms and legs, and will keep them from getting too stressed. Take walks to the water point to refill your bottle. If you can afford to take longer breaks, take a short walk outside your building, and use the stairs instead of the lift to go down. Sideways from giving your legs and heart a good workout, you would be able to take in fresh air as well. Take advantage of the downtime created by rebooting or downloading a huge file. Get up and take short walks around your floor.
Stretch your arms, legs, neck and trunk while sitting at your desk; this will help prevent you from feeling rigid. These tips helped me a lot. So if you have any suggestions please send me!
Image Attribution: By George Armstrong (This image is from the FEMA Photo Library.) [Public domain], via Wikimedia Commons