Sitting behind a computer for several hours on end can cause your muscles to stiffen and ache. Your neck and shoulders, as well as your arms can become fatigued when you sit in the same position for too long. You should take at least one break every hour and perform some simple exercises and stretches to loosen your muscles. Stand up when you take your breaks and walk around a little to encourage blood circulation throughout your entire body.
Shoulder Shrugs
Stand with feet shoulder-width distance apart and your back straight, while keeping your arms at your sides. Slowly lift your shoulders toward your ears in a smooth and controlled motion. Don't jerk the shoulders up. Hold for one count at the top of the movement, then release and slowly lower your shoulders back down. Inhale on the way up and exhale on the way down. Do three sets of 15 repetitions with 45 seconds of rest between sets. You can hold light dumbbells at your sides while doing this exercise to make the movement more challenging.
Arm Circles
Stand with feet shoulder-width distance apart and your back straight. Bring your arms up at your sides to vertical with fingers pointing outward. Slowly trace small circles in the air with your arms for 15 to 20 seconds, then begin to increase the size of the circles and continue for another 15 to 20 seconds. Rest for 30 seconds, and then slowly perform full windmill circles with one arm at a time. Do the circles for 30 seconds with each arm. Remember to go slow and make controlled movements to encourage proper blood circulation and avoid injury.
Neck Stretches
You can do this stretch while seated or standing. Begin with your head up and neck straight. Slowly lower your head forward until you feel a gentle stretch down the back of your neck. Hold for 15 to 30 seconds, and then slowly raise your head back to its starting position. Turn your head to the left until you feel a stretch in the back of your neck and in your shoulder. Hold for 15 to 30 seconds, then turn your head to the right and repeat. Finally, tilt your head to the side toward your right shoulder. Don't move your shoulder up. Hold for 15 to 30 seconds, and then tilt your head to toward your left shoulder. Hold for 15 to 30 seconds.
Ball Squeeze and Wrist Curls
Grasp a tennis ball or small rubber ball and squeeze. Hold for 10 to 15 seconds, release and rest for 10 seconds, and then repeat. Continue to perform this cycle for two minutes on each hand. This exercise helps strengthen your forearm and hand muscles, and it is a good change of pace to typing on a keyboard after a long period. After squeezing the ball, make light fists and simply rotate you wrists for 30 seconds in a circular motion to loosen the muscles and tendons.
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