Sitting at the computer for long periods of time has simply got to be one of the worst things for our body. Unfortunately in today’s world that is what many of us have to do – myself included.  Also, I would say 90% of desk sitters hunch their back and tend to tense their muscles without realizing it. If you work at a desk for a good portion of your day, you should get up and walk around for a minute or two every 30 minutes. Whenever you are at your desk and begin to feel achy and tense, you should do these simple stretching exercises. If you have any conditions,injuries or are recovering from surgery, you should check with your doctor before engaging in these exercises.

1. Raise your arms over your head and clasp your hands together. Pull in your abdominal muscles so you won’t strain your back. Lean to the right side for 5 to 10 seconds and then to the left side for 5 to 10 seconds. Do this 2 or three times. If this is too difficult do one arm at a time. Lift your left arm overhead and lean right then lift your right arm over head and lean to the left.

2. Take you left arm extend it directly in front of you.  Again, make sure you pull in the abdominals or your could hurt back. Take your right hand and grasp your left elbow from underneath and gently pull your left arm across your body. Hold for 5 to 10 seconds. Then extend your right arm  and take your left hand and grasp your right elbow from underneath. Gently pull your right arm across your body. Hold for 5 to 10 seconds.

3. Shrug your shoulders up and roll them forward 5 to 10 times. Shrug your shoulders up and roll them backward 5 to 10 times. As always pull in your abdominals. Tightening your  stomach muscles will keep the strain off your back and help build your abdominal muscles.

4. You may have to sit sideways in your chair to do this exercise. Extend your right leg until it is sticking straight out. Flex your foot (pull your toes back). Relax your foot and lower your leg. Repeat 5 to 10 times. Extend your left leg until  it is sticking straight out. Flex your foot. Relax your foot and lower your leg. Repeat 5 to 1o times.

5. Take your shoes off for this one. Place the ball of your right foot on the floor (your heel is lifted off the floor). Gently rotate your ankle clockwise then counterclockwise. It will feel ackward the first couple of times you do this. If you can’t get it – stand up (hold onto something for balance) and try the exercise. Again, do this 5 to 10 times for each ankle.

If you feel pain, don’t continue doing the exercise.  If you are able do these exercises several times a day. Your muscles should feel less tense and your joints may be a bit more flexible. Flexibility in our joints helps prevent injury.

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