Spending at least 8 hours a day sitting by the computer can lead to headaches, dizziness, fatigue, and muscle weakness. It’s essential to engage in movement to regain your energy. The following gentle exercises are specifically designed for those who frequently use computers.
Exercises for the Hands
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(Image: ywca) |
1. Interlace your fingers, rotate your wrists, while also relaxing your body, calming your mind, and taking deep breaths.
2. Extend your arms outwards while taking deep breaths.
3. Bend your left wrist with your palm facing down, pressing it with your right thumb. Use the other four fingers of your right hand to apply pressure on your left thumb. Switch hands and repeat the exercise.
4. Bend your left wrist with your palm facing upwards and your fingers extended. Use your right hand to press down on your left pinky finger. Repeat the exercise with your right hand.
Exercises for the Neck and Shoulders
1. Place both hands behind your head, interlace your fingers, and apply pressure from your head into your hands and arms. Extend your neck forward while pressing your head down with your hands, and take deep breaths. Perform this exercise 5 times.
2. Place your right hand on your left ear and gently pull your head to the right, allowing your head to turn to the right while taking deep breaths 5 times. Repeat a few times and then switch to your left hand.
3. Rotate your neck side to side while massaging around your neck.
4. Breathe in, shrug your shoulders up, breathe out, and lower your shoulders. Repeat this exercise 4-5 times.
5. Roll your shoulders forward and backward 5 times.
6. Turn your head to the right, keeping your eyes looking straight down, and repeat 3-5 times. Then switch to the left side.
7. In a relaxed position in your chair, extend your arms straight, placing your hands on your knees. Lift your head and arch your chest forward. Repeat this exercise 3-5 times.
Exercises for the Legs and Feet
1. Sit in your chair, bend your knees, lift your knees to chest level, then lower them. Perform this exercise 5 times while taking deep breaths.
2. Rotate your ankles clockwise and counterclockwise, performing 10 times in each direction.
3. Sit in your chair and relax. Lift your feet off the ground, keeping your toes together, flexing your ankles up, then straightening them out. Repeat this 5 times.
4. Balance on one leg, then switch to standing on the other leg. Alternate between legs for 20-30 repetitions.
Exercises for the Face and Hands
1. Use your fingertips to gently press on the top of your head, then slowly press outward.
2. Use your fingertips to massage gently from the temples down to the jawline.
3. Pinch the skin around your eyes with your thumb and index finger, gently pulling outward. Repeat several times.
4. Massage in a spiral motion from the cheekbones up around the eyes.
5. Massage from both sides of the nose down to the jawline, then back up again. Massage from the jawline down to the neck, then massage to the sides, doing 5 repetitions on each side.
6. Press the palms of your hands onto the tip of your nose, rotating your hands from right to left and back, 5 times in each direction.
7. With both hands, grab your earlobes, pulling them up, down, and outward, 3 times for each direction. Then bend your earlobes forward and backward 3 times.
