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Fitness at your work desk Back
05/19/2006

Fitness at your work desk

Working for hours together sitting in front of the computer screens and tapping those keyboard keys can have a negative effect on your body. Complaints of crick neck, strain in the eyes and stiff shoulders and arms are becoming common. Here are some basic exercises you can do at your workplace to avoid neck, eyes and shoulder troubles.

Neck
It is regular to have a stiff neck especially if you work at a desk job or at the computer. These simple exercises will help you remove the ache in minutes.

  • Sit with your back straight and shrug your shoulders. Pull them straight up towards the ears, hold them for a few seconds and then drop them. Repeat this 8 to 10 times.
  • Pull your shoulders backwards while sitting with a straight back. Hold your shoulders in that position for a few seconds and then release. Repeat 8 to 10 times.
  • Sitting with the back straight, bend head forward (as if to touch the chin to the chest) then roll it as far behind as you can. Turn your head to the right and then to the left, putting the chin in line with the shoulders. This stretches the neck and releases tension. Repeat this 8 to 10 times.



Eyes
The computer screens have taken a toll over the eyes. Redness and dryness of eyes are common complaints with most working force. Follow these basic precautions to protect your eyes.
  • Make sure that the lightening st your desk is appropriate. Too dim or too bright lights are harmful.
  • After long hours of work, wash eyes with warm water to which some salt has been added.
  • Contrast washing (warm and cold washes) relieves eye fatigue and improves blood circulation.
  • Keep taking two minutes off to rest your eyes. Blink several times. Look out of the window as far as you can see. This is a good eye exercise.



Shoulders
Sitting in one position can lead to tensed shoulders. Here's what you can do when your shoulders get knotted up.
  • Rotate shoulders in circular motions clockwise and anticlockwise. Make sure you donít strain your muscles while doing this.
  • Hold your left shoulder with the right hand. Lower your head so your chin touches your chest. Now rotate your head. Make sure you are relaxed while doing this. Repeat with the other hand.
  • When carrying a heavy bag, try to hang it diagonally across your chest. This helps to distribute the weight evenly. Alternatively, keep switching sides.


These small workouts carried on a regular basis would ensure that your neck, eyes and shoulders do not complain again. Little steps can save you a lot of trouble and pain.
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