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Exercise at Your Computer

posted Jun 8, 2014, 6:05 PM by Chandan Datta


Neck/Shoulders:

Neck Rotation: Slowly rotate your head as far as comfortable to the right, then left.

Shoulder Rotation: Circle your shoulders, then reverse directions.

Head Side to Side: Bend your neck so left ear approaches left shoulder, then repeat for right. Add a little resistance by pressing your hand against the side of your head.

Chin Tuck: Slide your chin inward, without bending your neck up or down. This is easiest to practice initially against a wall. Tuck chin in, attempting to touch back of neck to the wall while also maintaining head contact. Don't jam your chin down to your chest.

Shoulder Blade Retraction: Pull your shoulders down and back.

Shrug: Slowly raise your shoulders toward ears and hold for a few seconds. Gradually bring shoulders down and relax.

Back:

Shoulder Squeeze: Raise your arms in front of body, with elbows bent and thumbs up. Pull elbows back, squeezing shoulder blades together. Hold for a few seconds then release.

Stretch Up: Sit up straight and imagine a cable attached to the top of your head. Gradually stretch to be as tall as possible, hold for a few seconds, then relax.

Arms:

Arm Relaxation: Drop your arms and hands to your sides. Gently shake them for a few seconds.

Arm Rotation: Raise your arms in front of your body. Rotate arms so palms face up, then rotate so backs of hands face each other.

Hands/Wrists:

Wrist Flex: With your elbows on desk, gently use left hand to bend right hand back toward forearm. Hold for a few seconds, then relax. Repeat on other side.

Finger Fan: Spread your fingers as far apart as possible, hold, then clench fists, then release.

Feet:

Toe Curl: Flex toes up, then curl toes under. Release.

Foot Rotation: Circle foot slowly from the ankle, then reverse.
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