5 simple exercises to prevent strain from computer work
What's the story
Spending hours at a stretch on a computer can cause discomfort and strain in your arms.
However, adding some specific exercises into your routine can ease the discomfort and promote arm health.
These exercises target muscles that are usually overlooked during long hours at the computer, improving posture and decreasing risks of repetitive strain injuries.
Here are five effective arm exercises to make your computer work comfortable.
Stretch 1
Wrist flexor stretch
The wrist flexor stretch is another effective way to relieve tightness in the forearm muscles, which may develop tension from typing.
To perform this stretch, extend one arm in front of you with your palm facing up.
Using your other hand, gently pull back on the fingers until you feel a stretch along the underside of your forearm.
Hold for 15 to 30 seconds, repeat on the other side.
Stretch 2
Wrist extensor stretch
This exercise targets the opposite side of the forearm to that of the wrist flexor stretch.
Extend one arm with your palm facing down, then use your other hand to gently press down on the back of your hand until you feel a stretch along the top of your forearm.
Hold for 15 to 30 seconds before switching sides.
Strengthen 1
Bicep curls with light weights
Next are bicep curls which help strengthen the muscles supporting arm movement during computer work.
Using light weights or resistance bands, stand or sit with arms at your sides and palms facing forward.
Slowly curl weights toward shoulders while keeping elbows close to the body, then lower them back down with control.
Strengthen 2
Tricep dips using chair edge
Tricep dips work muscles at the back of the upper arms, and counter a forward-leaning posture that is common when using computers.
Sit on the edge of a sturdy chair or bench. Place hands beside hips, gripping the edge firmly.
Slide off the seat so weight is supported by hands. Bend elbows lowering the body slightly before pushing back up again.
Relaxation 1
Shoulder rolls for tension relief
Shoulder rolls are simple yet effective in relieving tension built up from hunching over keyboards all day long.
Sit or stand comfortably. Lift shoulders towards ears, then roll them backward, making circular motions several times before reversing direction, rolling forwards instead.
Repeat sequence multiple times throughout the day as needed.