Sitting for extended periods requires parts of the body to be held steady, which reduces circulation and can result in stiffness and pain. Stretching exercises are the most effective way to relieve the back, neck, shoulder, and hand/wrist and arm pain felt after working for long hours at the computer. We have compiled some easy to do stretches that you can perform even while sitting at your desk. They are a great way to relax and boost your stamina and concentration.

Do The Funky Chicken!!

Loosen up your shoulders, chest and back with this "funky chicken" exercise. It takes only a minute and releases a lot of tension in your upper body. Place your fingertips on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can. Bring your elbows forward and try to touch them together. Repeat five times. Now, keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if you're trying to fly. Repeat five times.

 

 

Sit and Reach

This quick stretch can help relieve tension in your middle back that results from sitting for a long period. Interlock your fingers, turn your palms outward and extend your arms away from your body as far as you can. Keeping your back straight and arms parallel to your desk slowly turn your shoulders to the right and return to the center. Turn your shoulders to the left, and then return to the center. Repeat three or four times.

 

The Lumberjack

Clasp your hands and hold them near your right shoulder, as if you were resting an axe there. Gently swing the axe by straightening your elbows and moving your hands toward your left thigh. Take your clasped hands to your left shoulder and swing the axe toward your right thigh. Repeat on both sides seven or eight times. Remember you're not really swinging an axe as you do this exercise, so don't make the movements jerky. Try for maximum stretch to relieve the tension in your shoulders and elbows.

 

 

Typist's Warm-up

This simple maneuver gets blood flowing to all your hand and finger muscles. Do this before beginning work every day and again after breaks before you resume typing. Make fists with both hands, and then relax. Repeat five or six times. Rub your hands together, as though you were rubbing lotion on them.

 

Finger Curl

Try doing this stretch before and after work, as well as during breaks throughout the day to relax your hands by moving the small muscles of fingers. Start with your palms facing each other. Straighten your fingers and thumbs, and then bend the top two joints of your fingers down toward the top of your palms. Keep the knuckle joint straight. Repeat one to two times with each hand.

 

"Sweep Away" The Tension

Doing this simple stretch once or twice an hour will release the tension caused by using a keyboard. Start with your palms facing each other and fingers pointing upward. Bend your wrists forward, bringing your fingers toward each other. Bend your wrists back so that your palms face each other. Repeat few times.

 

Praying Hands

This isometric exercise with no apparent movement uses the pressure of one hand against another to strengthen your wrist. Put the palms of your hands together as though you were praying. Keep your elbows out and wrists bent at right angles. Press your palms together, allowing no movement in either direction. Hold five to ten seconds, feeling the push in your wrists. Do not hold your breath as you do this exercise — keep breathing in and out normally. Do this twice a day for best results.