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STRETCHES - try to perform couple of these regularly several times per day. Remember to BREATHE and RELAX Arm Across Chest

For shoulders, upper arms and upper back - improve posture while you work on computer.

Shoulder Fan

☺☺ Place your right arm across your chest, and your left hand just above your elbow ☺☺ Pull your arm across chest and hold for 10 seconds ☺☺ Relax, then repeat on the other arm

Neck Tilt

For upper shoulder and neck muscles - to allow easier head movements and to improve blood circulation.

☺☺ Place your hands behind your head with elbows out to the side ☺☺ Pull your shoulder blades together and push your chest out. Hold for 10 seconds. Then repeat

Forward Back Stretch For back muscles to prevent poor sitting posture ☺☺ Place your feet shoulder width apart ☺☺ Slowly bend forward, bringing your hands towards the floor ☺☺ Keep hands close to chair, and relax your head

☺☺ Sitting straight in your chair, tilt head towards one shoulder as far as you can without straining ☺☺ Repeat on the other side ☺☺ Keep your shoulders relaxed

Double Chin

This stretch repositions the discs and vertebrae of the neck. Usually computer users push out their chin as they strain to see the monitor.

Backwards Lean ☺☺ Stand with your feet shoulder width apart and hands on lower back ☺☺ Looking straight ahead, slowly lean back, keeping legs straight

☺☺ Sit up straight, looking straight ahead ☺☺ Slowly draw chin backwards into neck, hold for 5 seconds ☺☺ then repeat 3-5 times

Bend Head Forwards

Shoulder Circles Stretch the upper back and neck which are common areas of tension. ☺☺ Bend head forward and gently push down until you feel a comfortable stretch ☺☺ Relax and repeat several times

Stretches the chest, correcting hunches posture, and activates upper back muscles which become slack without activity

Stretches chest muscles and strengthen upper back muscles. ☺☺ Stand up ☺☺ Slowly roll your shoulders backwards in large circles 10 times, looking straight ahead

Calf Stretch

This will help to move the blood out of the lower limbs and helps to keep the calf muscles flexible. ☺☺ ☺☺ ☺☺ ☺☺

Hip Stretch

Eye Blackout

Raise a leg so that it is straight Point your toes towards you Hold for few seconds Point away, hold for few seconds

For lower back muscles

☺☺ Close your eyes, and cover with your hands ☺☺ Keep eyes closed for 20 seconds ☺☺ Repeat again

Scan Horizon

☺☺ Place one leg over opposite thigh, hands on ankle and knee ☺☺ Slowly lean forward until you feel a comfortable stretch ☺☺ Hold for 10 seconds. Then repeat on other leg

Knee Hug

Stretch out hamstring muscles to alleviate tension.

Prolonged sitting leads to hip muscle shortening. Changing your posture to standing benefits your legs and back. ☺☺ Stand up ☺☺ Step forward with your right leg ☺☺ Place your hands on your hips ☺☺ Slowly bend your right knee, pushing your hips forward and keeping left leg straight. Hold for 10 seconds ☺☺ Perform 3 times for each side

Focusing on the screen puts load on your eye muscles. Wandering over distant objects relaxes the eye muscles and relieves eye fatigue. ☺☺ Spend 15 seconds looking at an object more then 10 feet away ☺☺ Maybe out a window or down the hallway

Finger Stretch and Clench Loosens the tight hand muscles.

☺☺ Sit straight in your chair ☺☺ Interlace fingers over right knee ☺☺ Pull your knee towards your chest, and hold for ten seconds ☺☺ Repeat twice for each leg

The Fencer

Computer users blink less when they work on their computer focusing on the screen. This lubricate the eye and help relieve dry eyes.

☺☺ Spread the fingers of both hands as far apart as possible ☺☺ Make a tight fist and squeeze ☺☺ Repeat several times

Flying Fingers

Loosen the tight hand muscles which occur when you type for prolonged periods of time. ☺☺ Let your arms hang by the side of your chair ☺☺ Wiggle your fingers for 15 seconds

Jana Novotna, MFHT, MICHT - 07731 949 368,; /

Stretching for PC users  

simple stretching exercises

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