Recommendedstretching exercises for a computer worker1Mr. Paulraj S,2Dr.Jeyagowri Subash, 3Dr. Ananda BB1Principal,Goldfinch College of Nursing, Bangalore, Karnataka, 2Principal,Rani Meyyammai College of Nursing, Chidambaram, Tamilnadu, 3AssociateProfessor, Department of General Surgery, Dr.

BR Ambedkar MedicalCollege, Bangalore, KarnatakaI.IntroductionThefact thatcomputers haveconsiderably changed ourlivescan hardly be denied. These days wecannot imagine our lives without them. They have become a moderndaydevice forindividuals of every age and they are essential in almost all aspectsof day-to-daylife. In recent years they have gained significance as they haveimproved the efficiency and productivity of work done.II.

Importance of computersComputerserves asan electronic magical device for our life. If utilizedin a good mannerit is a boon for humans.Todaythe use of the computer with internet connection in daily lifechanged our habits. We’re creating new kind of habits.

Such aslistening music on the computer, earning money online, doing internetbanking, communicating online with friends and family, running anonline business, taking online classes etc. are new kind of habits. Thecomputer can impact our life negatively too if above-paragraphedhabits turn into bad habits. More use of a computer for daily lifeactivities means less physical works and more mental work. In thiscase, the accessibility of brain is increased by so many features ofcomputer and Internet.

But the physical capacity is decreasing or notgrowing because of too much sitting all day in front of the computer.It’s really important for us to make the balance between brainaccess and body capacity. Such balanced use of the computer in dailylife will be great.III.

Stretching exercisesProlongedsitting at a desk or computer maylead tomuscular tension and pain. But, by taking a five or ten minute breakto do a series of stretches, our whole body can feel better. It’salso helpful to learn to stretch spontaneously, throughout the day,stretching any particular area of the body that feels tense for aminute or two. This will help greatly in reducing and controllingunwanted tension and pain.Sohere are 12 stretching exercises to loosen the muscles made moststiff by sitting:1.Shoulder rollsRollthe shoulders forward, then backward in a circle for 10-15 seconds.Begin with smallcircles and thenprogressto large circles and repeat this for 20 times.

2.Arm circlesStandwith the feet and shoulder width apart and lift both arms straightout to the sides at shoulder height. Move the arms in a circularpattern, 4-6 inches in diameter with the palms facing down. Continuefor one minute. Let the arms relax for a few seconds, then raise themagain, this time move the arms in the opposite direction for oneminute.3.

Shoulder and chest stretchSlowlyraise the arms straight behind, then arch to the right, hold for abit, then arch to the left until one feel a stretch in front of theshoulders and chest. Come back to the center and repeat this sequencefor 20 times.4.

Shoulder and upper arm stretchStandwith feet shoulder-width apart. Raise and bend the right arm, holdfor a bit, at the back. Place the other arm horizontally pointingtowards the right elbow. Hold it for 10-15 seconds. Stop when onefeels slight discomfort in the right shoulder.

Repeat this for 3-5times.5.Forearm flexor stretchHoldone arm straight out in front with the palm facing down.

Bend thehand at the wrist, pointing the fingers down. Use the other hand tohold it in the stretched position. Hold for 20 seconds and repeatwith the other arm.6.

Forearm extensorsHoldthe arm out in front, straighten it, rotate the arm inwards and bendthe wrist back. Hold this position to create a stretch. Hold for 20seconds and repeat with the other arm.7.Backward bendingStandwith the feet hip-width apart, toes pointing forward. Place the handson the back with palms at the waist. Hold the legs straight, bendbackward over the hands without arching the neck.

Hold this positionto create a stretch. Hold for 20 seconds and repeat this for 3-5times.8.Lateral trunk stretchStandwith the feet shoulder-width apart, and place one hand over the otherand slide towards the left. Hold this position to create a stretch.Hold for 20 seconds and repeat the same on the other side.

Repeatthis for 3-5 times.9.Quadriceps stretchStandup tall and shift the weight to the right leg. Lift the left foot andgrasp it with the left hand. Pull the left foot towards the backuntil one feels stretched. Hold the stretch for 30 seconds and repeatwith the right leg.

Repeat this for 3-5 times.10.Hamstring stretchStandup tall with the right foot few inches in front of the left. Bend theright knee slightly and pull the abdominals gently inward. Leanforward from the hips and rest both arms on top of the right and leftthigh for balance and support. Hold the stretch for 30 seconds andrepeat with the other side. Repeat this for 3-5 times.11.

Ankle circlesLiftthe left leg in the air (just around 2 inches from the floor) andperform a circular motion with the big toe for 10-15 seconds. When itis done with the left foot, then repeat the same with other leg.Repeat this for 3-5 times.12.Calf stretchPlacethe heel off the right foot over the floor and keep the toe over thewalls until a stretch is felt. Hold for 10 to 15 seconds for 3repetitions and repeat 3 to 5 times a day. When it is done with theright foot, then repeat the same with left foot. References Anderson, B.

(2000). Stretching. Bolinas, CA: Shelter Publications, Inc. Fenety A, Walker JM. “Short-term effects of workstation exercises on musculoskeletal discomfort and postural changes in seated video display unit workers”.

Phys Ther 82 (2002): 578-589. H. Riihima¬®ki. “Editorial: Hands up or back to work-future challenges in epidemiologic research on musculoskeletal diseases”. Scandinavian Journal of Work Environment and Health, 21 (1995): 401-403. Lundberg, U. “Psychophysiology of work: Stress, gender, endocrine response, and work?related upper extremity disorders”. American journal of industrial medicine, 41 no.

5 (2002): 383-392. McCauley-Bush, P. Ergonomics: foundational principles, applications, and technologies. CRC Press, 2011.? Punnett, L., & Wegman, D.

H. “Work-related musculoskeletal disorders: the epidemiologic evidence and the debate”. Journal of electromyography and kinesiology, 14 no.

1 (2004): 13-23.? Thompson, W. R., Gordon, N.F., Pescatello, L.

S., (Eds.). (2010). ACSM’s guidelines for exercise testing and prescription: eighth edition. Baltimore, MD: Lippincott Williams & Wilkins.



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