Recommended sitting at a desk or computer may

Recommended
stretching exercises for a computer worker

1
Mr. Paulraj S,
2
Dr.
Jeyagowri Subash, 3
Dr. Ananda BB

1
Principal,
Goldfinch College of Nursing, Bangalore, Karnataka,
2
Principal,
Rani Meyyammai College of Nursing, Chidambaram, Tamilnadu,

3
Associate
Professor, Department of General Surgery, Dr. BR Ambedkar Medical
College, Bangalore, Karnataka

I.
Introduction

The
fact that
computers have
considerably changed our
lives
can hardly be denied. These days we
cannot imagine our lives without them.
They have become a modern
day
device for
individuals of every age and they are essential in almost all aspects
of day-to-day
life. In recent years they have gained significance as they have
improved the efficiency and productivity of work done.

II.
Importance of computers

Computer
serves as
an electronic magical device for our life. If utilized
in a good manner
it is a boon for humans.
Today
the use of the computer with internet connection in daily life
changed our habits. We’re creating new kind of habits. Such as
listening music on the computer, earning money online, doing internet
banking, communicating online with friends and family, running an
online business, taking online classes etc. are new kind of habits.

The
computer can impact our life negatively too if above-paragraphed
habits turn into bad habits. More use of a computer for daily life
activities means less physical works and more mental work. In this
case, the accessibility of brain is increased by so many features of
computer and Internet. But the physical capacity is decreasing or not
growing because of too much sitting all day in front of the computer.
It’s really important for us to make the balance between brain
access and body capacity. Such balanced use of the computer in daily
life will be great.

III.
Stretching exercises

Prolonged
sitting at a desk or computer may
lead to
muscular tension and pain. But, by taking a five or ten minute break
to do a series of stretches, our whole body can feel better. It’s
also helpful to learn to stretch spontaneously, throughout the day,
stretching any particular area of the body that feels tense for a
minute or two. This will help greatly in reducing and controlling
unwanted tension and pain.
So
here are 12 stretching exercises to loosen the muscles made most
stiff by sitting:

1.
Shoulder rolls

Roll
the shoulders forward, then backward in a circle for 10-15 seconds.
Begin with small
circles and then
progress
to large circles and repeat this for 20 times.

2.
Arm circles

Stand
with the feet and shoulder width apart and lift both arms straight
out to the sides at shoulder height. Move the arms in a circular
pattern, 4-6 inches in diameter with the palms facing down. Continue
for one minute. Let the arms relax for a few seconds, then raise them
again, this time move the arms in the opposite direction for one
minute.

3.
Shoulder and chest stretch

Slowly
raise the arms straight behind, then arch to the right, hold for a
bit, then arch to the left until one feel a stretch in front of the
shoulders and chest. Come back to the center and repeat this sequence
for 20 times.

4.
Shoulder and upper arm stretch

Stand
with feet shoulder-width apart. Raise and bend the right arm, hold
for a bit, at the back. Place the other arm horizontally pointing
towards the right elbow. Hold it for 10-15 seconds. Stop when one
feels slight discomfort in the right shoulder. Repeat this for 3-5
times.

5.
Forearm flexor stretch

Hold
one arm straight out in front with the palm facing down. Bend the
hand at the wrist, pointing the fingers down. Use the other hand to
hold it in the stretched position. Hold for 20 seconds and repeat
with the other arm.

6.
Forearm extensors

Hold
the arm out in front, straighten it, rotate the arm inwards and bend
the wrist back. Hold this position to create a stretch. Hold for 20
seconds and repeat with the other arm.

7.
Backward bending

Stand
with the feet hip-width apart, toes pointing forward. Place the hands
on the back with palms at the waist. Hold the legs straight, bend
backward over the hands without arching the neck. Hold this position
to create a stretch. Hold for 20 seconds and repeat this for 3-5
times.

8.
Lateral trunk stretch

Stand
with the feet shoulder-width apart, and place one hand over the other
and slide towards the left. Hold this position to create a stretch.
Hold for 20 seconds and repeat the same on the other side. Repeat
this for 3-5 times.

9.
Quadriceps stretch

Stand
up tall and shift the weight to the right leg. Lift the left foot and
grasp it with the left hand. Pull the left foot towards the back
until one feels stretched. Hold the stretch for 30 seconds and repeat
with the right leg. Repeat this for 3-5 times.

10.
Hamstring stretch

Stand
up tall with the right foot few inches in front of the left. Bend the
right knee slightly and pull the abdominals gently inward. Lean
forward from the hips and rest both arms on top of the right and left
thigh for balance and support. Hold the stretch for 30 seconds and
repeat with the other side. Repeat this for 3-5 times.

11.
Ankle circles

Lift
the left leg in the air (just around 2 inches from the floor) and
perform a circular motion with the big toe for 10-15 seconds. When it
is done with the left foot, then repeat the same with other leg.
Repeat this for 3-5 times.

12.
Calf stretch

Keep
the heel off the right foot over the floor and place
the toe over the walls until a stretch is felt. Maintain
for 10 to 15 seconds for 3 repetitions and repeat 3 to 5 times a day.
When completed
with the right foot, then repeat the same with left foot.

References

Anderson,
B. (2000). Stretching. Bolinas, CA: Shelter Publications, Inc.

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Lundberg,
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McCauley-Bush,
P. Ergonomics:
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Punnett,
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