It’s Monday, and that means we’re all crawling behind our computer. Fingers in the assault and just biting. And meanwhile our neck is cramping and we’re totally wrong about that keyboard. Do not feel like back or neck pain today? These five stretch exercises make you feel painless this week
Sit straight in your office chair, your legs at a 90 degree angle and relax your back. Stretch your arms straight ahead with your palms down. Gently turn your palms outwards toward the person (or wall) next to you until you feel a slight tension on the inside of your forearm. Hold for about 5 to 10 seconds.
Return to the starting position of the previous stretch, with your arms straight ahead and the palms down. Then point the fingertips of your one hand upwards, gently pulling your fingers with the other hand. This stretch feels at the bottom of your wrist. Hold for about 20 to 30 seconds, then change from side to side.
Chest and neck
Whoever walks on his or her keyboard all day is likely to be slightly bent forward, neck retracted and with a bumpy back. High time to open the chest, if you do not want to walk around the rest of the week with tension. Rest your chin relax on your neck and put your hands behind your back. Squeeze your fingers together and gently raise your arms until you feel a stretch in your chest and shoulders. Hold for 10 seconds, release, and repeat two more times.
Your buttocks and hips are also forced in the same position throughout the day. Occasionally, throwing away the bones with a trip to a coffee machine is not enough. Fortunately, this simple stretch is a lot more efficient, and so subtle that you can just go from behind your desk. Put both feet on the ground, straighten your back and keep your legs at an angle of 90 degrees. Then lift the left shoulder, turn a round to loosen the muscles and joints and let your ankle rest just above the right knee. Make yourself big and slowly lower your left knee until you feel a slight stretch in your left hip. Repeat on the other side.
Make sure you sit back upright, with your legs in a 90 degree angle. Slap the left leg over your right leg, but keep your right foot firmly on the floor. Straighten your back and as you bring your right hand to your left knee, gently twist your back. Let your left hand rest loosely on the chair. Breathe in and out a few times, and then repeat on the other side.
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