Workouts at Offices for Computer Professionals

Are you a computer programmer, a computer user and compulsive surfer? You can benefit from exercises that strengthen your wrist, forearm, finger muscles and joints. Continuous and prolonged use of keyboard can predispose you to the Carpal Tunnel Syndrome(CTS). The carpal tunnel syndrome affects the nerve at the wrist and causes pain and swelling.

The following exercises can be done right at your workstation. Avoid bouncy, jerky movements. Don’t force yourself into any posture that hurts.

Hands and Wrists

Try the following stretches. Each exercise can be performed for ten to fifteen counts, for each hand. The whole set can be repeated two to three times a day:

• Fore arm flex
• Fore arm extension
• Wrist rotation ( both clockwise and anticlockwise)
• Finger open and close
• Open fingers and close one at a time with a squeezing motion

Neck

You might be sitting in the same seat and staring at a terminal all day. That does not allow for much neck movement.

The following stretching exercises are for the neck. Each exercise can be performed for 10-15 repetitions and the whole workout can be repeated twice or thrice a day. When doing these exercises, sit straight with your back firmly against the back of the chair. Arms should be close to the body and hands can rest on the thighs.

• Bring your shoulders forward in a shrugging movement and return to normal position

• Raise your shoulders up and return to the normal position.

• Rotate your neck on its axis (Both clockwise and anticlockwise movement)

• Move head to left side and return to the normal position. Move head to the right side and return to the normal position.

• Push your chin out and return to normal.

• Strengthening exercises like arms-raise to the front and to the side, and arms rotation can also be performed. (These are to be done standing)

Exercises for the lower back

Strength training exercises for the lower back should be done under supervision. But some simple stretches to relieve stiffness can be performed.

1. Sit up straight with your back firmly against the back of the chair.

2. Raise your legs, bending at the knee. Hold your knees close to the chest with your hands and hold for 30 seconds. Return to the normal position.

Do the same with each leg.

Another simple exercise :

1. Keep your arms stretched to the side at shoulder level. Bend at the hip and stretch to one side. Return to the normal position.

2. Keep your arms stretched out and stretch forward, bending at the hip.

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