Sitting in the same position for a prolonged period of time can lead to a variety of health ailments, says the Occupational Safety and Health Administration. You need to do a variety of stretches in order to keep your blood circulating and prevent the likelihood of injury. Exercises can be done throughout the day whenever you feel the need. Taking short stretch breaks throughout the day is necessary.
Finger and Hand Stretches
Doing finger stretches throughout the day will keep your joints fluid. Place your hand onto your desk, and separate your fingers while stretching them until you feel a stretch. Hold this stretch for 10 seconds. Slowly return your hand to the original position. Repeat this exercise five to 10 times.
Performing some finger bends in your computer chair will help. Place your hand onto your desk. Stretch your fingers while separating them. Gently bend the middle and end knuckles of your fingers. Hold the finger bends for 10 seconds. Slowly return to your original position. Repeat this exercise five times.
You can stretch out your hand muscles by doing hand circles, suggests Safecomputingtips.com. Open up your hands and make small circles with your palms. Do 10 circles in each the counterclockwise and clockwise direction.
Wrist Stretches
To do wrist stretches, sit upright in your office chair. Lift one arm and stretch it out in front of you with your palm facing upward. Gently grab your fingers with your other hand. Slowly pull the hand of your extended arm down. You will feel a stretch in your forearm area. Hold this stretch for 10 seconds. Repeat this exercise five times. Do the same exercise with your opposite arm.
Performing a prayer stretch will help you stay fluid. Extend both of your arms in front of you. Place your hands together with your fingers straightened. Keep your elbows bent and parallel to the floor. This pose will look like praying hands. Gently bend your wrists to the right. Hold this stretch for 10 seconds. Slowly return your hands and wrists to the upright position. Repeat this exercise five times to each side.
Spine Twist
Keeping your spine stretched out will help prevent soreness. While sitting upright in your chair, place your left arm behind your left hip. Hold onto your chair as you twist your upper body to the left. Place your right hand onto your chair to increase your stretch. Hold this stretch for 10 seconds or for as long as you are comfortable. Slowly return to your original position. Repeat this exercise five times with each side. While doing the spine twist, you can complete the stretch by turning your neck and eyes to move in the same direction as your upper body. Hold the stretches for 10 seconds to get a good computer chair stretch.
Shoulder Stretches
To do a back scratcher exercise as suggested by the Mayo Clinic, lift your right arm and reach behind your head. Place your hand on your upper back making certain your arm is as close to your ear as possible. You will look like you are scratching your back. Use your left hand to gently hold your right elbow while pulling your right elbow toward the back of your head. Hold this stretch for 15 seconds. Return to your original position. Repeat this exercise with your left side.
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