Fireheart Fitness Blog

Strengthening & Stretching for Computer Users

10/12/2018

These days everyone uses computers to some extent or another. For those whose occupation revolves around work at a desk, a major challenge is combating the shoulder, neck and back issues common to hunching over your keyboard and staring at your monitor.

OSHA guidelines recommend getting up from your desk every 60-90 minutes to walk around and stretch for at least 1 minute, but there are many more things you can do in order to prevent chronic pain and postural imbalances. Let's go over some of these.

AT YOUR DESK

The first thing we need to cover is what you can do sitting at your desk. Let's face it, this is what you're most likely to do if you do anything! So let's get to it.

HAND STRETCH

Hold each of these for 5-10 seconds before moving on to the next one.

1) Hold your hand up straight, fingers fully extended.

2) Curl just your fingers in tightly together.

3) Make a fist.

4) Loosen the fist but keep your fingers close to your palms.

5) Make a 90-degree angle with your fingers (or as close as you can manage).

6) Return to the original straightened position.

VERTICAL WRIST STRETCH

1) Hold one arm out straight and bend your fingers downward, pointing toward the floor. Hold onto your fingers or press gently on the back of your hand to deepen the stretch.

2) Keeping your arm outstretched, bend your fingers upward, pointing toward the ceiling. Hold onto your fingers or press gently on the palm to deepen the stretch.

DIAGONAL WRIST STRETCH

1) Make loose fists and bend your wrists in at an angle with the knuckles pointing downward. Hold for 5-10 seconds.

2) Flex wrists up and outward at a diagonal with knuckles pointed upward. Hold for 5-10 seconds.

ARM CIRCLES

1) Extend your arms out to your sides with fingers fully extended. Imagine that you are reaching as if to brush the walls with your fingertips; you want to stretch them as far as they will go and hold that stretch.

2) Move your arms in slow, small circles moving forward for 10 repetitions and then backward for the same number of repetitions. Your fingers should remain straight and your arms fully extended the entire time.

STEEPLE TOUCHES

1) Begin by fully extending your arms with your fingertips activated as mentioned above, as if you are stretching to reach the walls. Your palms should face downward.

2) Reach your arms overhead slowly, turning your palms in as you do so, until your hands touch at center. Your arms should remain straight with elongated fingers. Hold this position for 5 seconds and then return to starting position. Repeat 10 times.

SHOULDER ROLLS

1) Begin by shrugging as if you are trying to touch your ears with your shoulders.

2) Rotate your shoulders and arms forward as if you are trying to hug someone in front of you with your shoulders. It helps if you use your arms to ensure you are getting a full extension.

3) Drop your shoulders down as far from you ears as you can. Imagine that you are trying to touch the floor with your shoulders.

4) Rotate your shoulders backward, squeezing your shoulder blades together as if wrapping them around your spine. Again, it helps if you use your arms to ensure you are fully extending. Rotate forward 10 times and then reverse for 10 more repetitions.

PRAYER POSE

1) Place your palms together in front of your face with your elbows at shoulder level.

2) Slowly draw your arms downward, pushing your palms together as if trying to squish something between them. Your arms will feel strong tension. Hold for 5-10 seconds. Repeats 10 times.

BEHIND-THE-BACK SHOULDER STRETCH

1) Scoot to the front of your chair. Reach your arms backward clasping your hands and interlacing your fingers.

2) Lean forward and raise your clapsed hands as far as you are able. Hold for 5-10 seconds and then lower. Repeat 5 times.

FRONT SHOULDER STRETCH

1) Reach your arms forward clasping your hands and interlacing your fingers with your palms facing away from you.

2) Raise your arms above you, stretching your arms up as if you are trying to touch the ceiling. Hold for 5-10 seconds and then lower. Repeat 5 times.

CHEST BUTTERFLIES

1) Place your hands lightly behind your head. DO NOT tug on your neck.

2) Press your elbows back as if trying to touch the wall behind you and hold for 5-10 seconds. Repeat 5 times.

BACK OF NECK STRETCH

1) Extend your chin forward as far as you are able using only your neck muscles.

2) Retract your chin as far as you are able, as if you are trying to touch the back wall with it. Hold for 5-10 seconds. Repeat 10 times.

NECK ROLLS

1) Tilt your head forward tucking your chin to your chest and looking down at your lap.

2) Rotate your head to one side, pausing when your ear is in line with your shoulder. Keeping your shoulders down, imagine you are trying to touch your ear to your shoulder. You will feel a stretch in the opposite side of your neck.

3) Continue to roll your head backward until you are looking at the ceiling and you feel a stretch in your throat.

4) Rotate your head to the opposite side, pausing when your ear is in line with your other shoulder. As before keep your shoulders down and imagine you are trying to touch your ear to your shoulder. You will feel a stretch in the opposite side of your neck.

Repeat 10 times rotating one way, and then reverse direction for another 10 rotations.

HEAD TILTS

1) Tuck your chin to your chest, looking down at your lap.

2) Lean your head back, looking up at the ceiling.

3) Keeping your shoulders forward, turn your head to look over one shoulder.

4) Keeping your shoulders forward, turn your head to look over the other shoulder.

Repeat all of these 10 times.

SHOULDER/NECK/WRIST STRETCH

1) Fully extend your arm and your fingers.

2) Flex your wrist, pointing your fingertips at the back wall and hold. Hold for 5-10 seconds.

3) While your wrist is flexed, tilt your head to the opposite (relaxed) shoulder and hold for 5-10 seconds.

Repeat 5 times.

SPINAL TWIST

1) Sitting in your chair with your knees facing forward, place one hand on your right knee and the other hand on the arm (or seat) of the right side of your chair. Twist your upper body only to look behind you and hold for 5-10 seconds.

2) Sitting in your chair with your knees facing forward, place one hand on your left knee and the other hand on the arm (or seat) of the left side of your chair. Twist your upper body only to look behind you and hold for 5-10 seconds.

Repeat 5 times.

CROSS BODY SHOULDER STRETCH

1) Extend one arm in front of you and then move it in a sweeping motion towards the opposite side.

2) Using your free hand, reach up and hold your active elbow or shoulder, pressing it closer to your body gently. Hold for 5-10 seconds and then switch to the other side.

Repeat 5 times.

SIDE & BACK OF ARM STRETCH

1) Extend arm upward and then bend at the elbow, letting your hand dangle behind your head.

2) Using your free hand, hold the elbow of the active arm and pull it gently toward the midline of the body.

3) Tilt your upper body to the side opposite your active arm. Your hips should remain stable. Hold this stretch for 5-10 seconds and then repeat on the other side.

Repeat 5 times.

ANKLE ROLLS

1) Pick your leg up from the floor. Slowly rotate your foot as if you are drawing a large circle with your toes.

2) Complete 10 circles rotating clockwise, and then reverse direction and perform 10 counter-clockwise circles.

ANKLE FLEXION

1) Flex your foot with you toes reaching upward toward your body. Hold for 5-10 seconds.

2) Point your foot reaching your toes as far away from your body as possible. Hold for 5-10 seconds.

Repeat 10 times.

QUADRICEPS STRETCH

1) Scoot to the edge of your chair. Grab your ankle and pull it toward the back of your thigh, stretching your leg downward so that your knee points toward the floor. Hold for 5-10 seconds and then switch to the other leg.

Repeat 5 times.

* This can also be performed standing up.

CALF STRETCH

1) Stand up and step one foot forward, bending the front knee. Keep the back leg straight.

2) Lean forward to stretch your calf. You may also place your hands on your desk or a wall and press into it to get a deeper stretch. Hold for 5-10 seconds and then switch legs.

Repeat 10 times.

BACK CURL/LEG STRETCH

1) Lift your knee up as high as you are able and wrap your arms around it. Pull it into your chest.

2) Curl your back forward to hug your knee as tightly as you can. Hold for 5-10 seconds and then switch legs.

Repeat 10 times.

HAMSTRING STRETCH

1) Kick one heel out, extending fully and locking your knee into place.

2) Point your toes up toward your body and hold for 5-10 seconds, then switch legs. For a deeper stretch you may hold onto your leg or foot and pull yourself in gently, leading with the chest, NOT the head.

Repeat 10 times.

SINGLE AND DOUBLE LEG LIFTS

1) Lift one leg off the ground as high as you are able, locking the knee and pointing your toes up towards the ceiling. Hold for 5-10 seconds and then switch legs. Repeat 5 times.

2) Raise both legs as high as you are able, locking the knee and pointing your toes up towards the ceiling. Hold for 5-10 seconds. Repeat 5 times.

MAKIN' FACES

Believe it or not, this is REALLY IMPORTANT! Whether or not you realize it, your face ends up strained from your workday too. In order to loosen and relax it, wiggle your eyebrows, move your jaw, stick out your tongue, move your lips around and generally look like a fool for a good 30 seconds or so. You'll be glad you did because your face will be entirely relaxed afterward!

IN YOUR CUBE

In addition to the stretches and exercises mentioned in the "At Your Desk" section above, there are many more things you can do to combat the tightness, soreness, weakness and overall malaise of sitting at a computer too long in your cubicle if you have a few minutes during lunch. I'll be going over more of these at a later date, but for now here are a few to start you off:

SQUATS

1) Start with feet shoulder width apart, toes facing forward.

2) Keeping your back straight and chest proud, lower yourself as if sitting in a chair. Your knees should remain over your ankles or at least over your feet -- do not hyperextend your knees.

3) Return to standing position, squeezing your glutes.

Repeat 20 times.

SUMO SQUATS

1) Begin with feet slightly wider than shoulder width apart, toes pointed at a diagonal away from your body at an angle that is comfortable for you.

2) Keeping your back flat and chest proud, lower your body down with your knees tracking over your feet. Imagine that you are trying to sit down but are sideways in a narrow passageway -- your butt should not be sitting back but moving straight down.

3) Return to standing position, squeezing your glutes at the top of the movement.

Repeat 20 times.

SUMO SQUAT HIP FLEXOR STRETCH

1) Move into the lower end of a sumo squat.

2) Press the backs of your hands into your knees as firmly as you are able. You will feel a stretch in your hip flexors. Hold for 5-10 seconds.

Repeat 5 times.

SUMO SQUAT BACK STRETCH

1) From the same sumo squat position, place one palm against the knee on the same side of the body, turning to face away from the knee being pressed. Stretch your arm out as straight as you are able. Hold for 5-10 seconds and then switch sides.

Repeat 5 times per side.

SOLDIER KICKS

1) Kick one leg up as high as you are able while keeping it straight. At the same time, windmill your opposite arm back, up, and then forward reaching towards the toes of your kicking leg. Use your free arm to counterbalance.

2) Repeat with the other leg and arm. Perform 20 kicks per leg (or 40 total kicks).

YTAs

1) Place your feet hip width apart and then squat down and hold (or sit in a chair). Raise your arms up at a diagonal in front and above you as if making the letter "Y".

2) Rotate your arms down and straight out to your sides, as if making the letter "T".

3) Rotate your arms back at a diagonal behind you as if making the letter "A".

Repeat 10 times.

HIGH KNEE HUGS

1) Extend your arms back behind you, squeezing your shoulder blades together.

2) Bring one knee up while bringing your arms forward, wrapping your hands around your bent leg and pulling it in towards your chest. Hold for 5 seconds and then release your leg, bringing your hands back behind you to squeeze your shoulder blades together again before repeating on the other leg.

Repeat 10 times per leg (20 total high knee hugs).

WALL ANGELS

1) Begin with your heels, hip, entire spine and shoulders are flat against the wall.

2) Place your hands and elbows against the wall along your sides. Keeping your shoulders, elbows, backs of your hands, hips, heels, and spine all against the wall the entire time, slowly bring your arms up and overhead.

3) Bring your arms back down again, double-checking to ensure your body remains against the wall.

Perform 10 times.

PLANKS

1) Place your elbows on the floor underneath your shoulders. Your hands should be facing palm down on the floor for the best and most active stretch.

2) Lift your knees off the floor so that you are balancing on your toes and elbows. Pull your belly button in towards your spine, engage your core, and keep your legs in line with your back in a straight line. Your butt should not be up in the air and you should be looking a couple of inches forward so that you do not strain your neck.

3) Hold this position for 15-30 seconds, then drop down to your knees and relax.

Repeat 5 times.

SIDE PLANK REACH TO EXTENSION

1) From plank position, take one arm and reach through the gap between your body and the floor as far as you are able.

2) Using the same arm, rotate and reach your arm up above you with fingers stretching to touch the ceiling. Let your eyes follow the length of your arm.

3) Repeat 10 times, and then switch to do 10 more on the other side.

CAT COWS

1) Start from a tabletop position on your hands and knees. Knees and hands should be shoulder width apart directly under hips/shoulders and your back should be flat with your belly button pulled in towards the spine.

2) Exhale all of the air in your lungs, squeezing tightly as you arch your back like a cat. Your head will lower, following the curve of your spine.

3) Inhale and expand your diaphragm and belly as far as they will go, looking upward and bowing your back.

Repeat 10 times slowly.

BIRD DOGS

1) Start from a tabletop position on your hands and knees. Knees and hands should be shoulder width apart directly under hips/shoulders and your back should be flat with your belly button pulled in towards the spine.

2) Extend one leg and the opposite arm out as far as you are able, keeping your shoulders and hips pointed toward the floor and level.

3) Repeat on the opposite side.

Perform 10 on each side (20 total reps).

BRIDGES

1) Begin by lying flat on your back with your arms to your sides, palms facing the ground.

2) Bring your heels as close to your rear as you can.

3) Lift your butt off the ground as far as you are able, squeezing your glutes at the top of the movement and holding for 5 seconds before releasing back down to the floor.

Repeat 20 times.

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