sriharsha
Contributor
my dear friends,
For most office workers/gamers being glued to their desks while typing away at their computers for an average of 8 hours(and more) a day is already a part of their normal routine. However, sitting at the computer all day may not exactly be good for the body, as it can bring about back aches due to bad posture and eye strain, among other effects. On the other hand, being in a desk job does not have to be an ordeal for your health. 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 in check...( yeah this is lengthy, but still worth a shot!!)
1.Observe the proper sitting posture in a good chair that is designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, then you need to adjust the height of your screen. Also, make sure that your wrists do not lay on the keyboard or on the mouse pad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.
2.Do simple stretching exercises:clap:. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
#Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck.
#Shoulders: Roll your shoulders forward for around 10 times, then backward. This helps release the tension off your shoulders.
#Arms and Shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point towards your body and lean forwards, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.
#Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.
#Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 10 times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "Pins and Needles".
#Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) 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.
#Abdomen: Contract your abdominal and gluteal muscles, hold them there 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 Kegals while sitting.
#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 tired. Repeat after about 10 minutes later, and continue doing this routine for about an hour or so. 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.
3. Stand up every half hour to walk around a bit.,
4.Give your eyes a break from focusing on your screen for every 30 minutes or so... :S
5.Do exercises with the help of a few tools. Acquire a hand gripper, Acquire an elastic band and
Invest in a large size stability ball.
6.Take a few deep breaths.
7.Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert
following these seven steps, yes, you can make computing more effectively and less strain...
take care of yourselves,
happy computing/gaming!!!
source: How to Exercise While Sitting at Your Computer - wikiHow
For most office workers/gamers being glued to their desks while typing away at their computers for an average of 8 hours(and more) a day is already a part of their normal routine. However, sitting at the computer all day may not exactly be good for the body, as it can bring about back aches due to bad posture and eye strain, among other effects. On the other hand, being in a desk job does not have to be an ordeal for your health. 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 in check...( yeah this is lengthy, but still worth a shot!!)
1.Observe the proper sitting posture in a good chair that is designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you have to look down or up, then you need to adjust the height of your screen. Also, make sure that your wrists do not lay on the keyboard or on the mouse pad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor or on a step stool of some sort.
2.Do simple stretching exercises:clap:. Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
#Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck.
#Shoulders: Roll your shoulders forward for around 10 times, then backward. This helps release the tension off your shoulders.
#Arms and Shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point towards your body and lean forwards, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.
#Wrists: Roll your wrists regularly, around every hour or so. Roll the wrists 10 times clockwise, then 10 times counterclockwise. This will help prevent Carpal Tunnel Syndrome if you spend a lot of time typing.
#Ankles: Roll your ankles regularly. As with your wrists, roll the ankles in a clockwise motion 10 times, then counterclockwise. This helps improve blood circulation, and prevents that tingling feeling you can get when blood circulation is cut off, also known as "Pins and Needles".
#Chest: Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) 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.
#Abdomen: Contract your abdominal and gluteal muscles, hold them there 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 Kegals while sitting.
#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 tired. Repeat after about 10 minutes later, and continue doing this routine for about an hour or so. 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.
3. Stand up every half hour to walk around a bit.,
4.Give your eyes a break from focusing on your screen for every 30 minutes or so... :S
5.Do exercises with the help of a few tools. Acquire a hand gripper, Acquire an elastic band and
Invest in a large size stability ball.
6.Take a few deep breaths.
7.Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert
following these seven steps, yes, you can make computing more effectively and less strain...
take care of yourselves,
happy computing/gaming!!!
source: How to Exercise While Sitting at Your Computer - wikiHow
