If your job requires you to stay long sitting at the computer, of course already you have experienced pain in the back and shoulder, and bent position.
To prevent situations where you find it difficult to sit in the right position, and to prevent headaches and muscles shrink the shoulders and neck, you should take the time to exercise. These two simple exercises will certainly help.
Extension chest muscle
You have chest tight, because all day I keep hands before the body in unnatural position. Typing on the keyboard and mouse use can cause shortening of the muscle of the chest. Stretch the hands forward for a few hours a day contributes to look bent, and thus can give the impression that you are tired and sluggish. Therefore, prolong the chest muscles so:
- The inside of the forearm count on an open door frame, slightly above the height of the shoulder
- Turn out the door until you feel the muscle of the chest expansion
- Stay in this position for 15 seconds, then repeat with the other side. Do this exercise twice a day.
Strengthening the upper part of the back
If you work in the computer, the upper part of the back will become tense. During his stay in position to cut a few hours, keep the head of the body well before, mainly due to fatigue in the back. Over time, this type of poor stay will be extended and will weaken the muscles of the upper back, where the head should be kept up.
With the strengthening of the upper part of the back can be prevented poor maintenance of the head, and prevent many problems, such as headache. Cruise do exercises with shovels walking to restore strength in the muscles of the upper back.
- The initial position of the exercise: stand with feet shoulder width open, knees should be slightly curved. Gently bend forward from the waist so that your back is at an angle of 45 degrees. Back should be straight, and head to the front (do not look at the floor). Shoulders should be relaxed (not bent).
- Hands should stand on the side of the body. Take light weight in each hand. Sight should be driven forward.
- Lift the weights up while keeping close to the body, bend your elbows out. Hold this position for a few seconds.
- Slowly let them drop the weights down to the initial position, then repeat the exercise.
- Make three sets of 10 repetitions each day.