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Exercises for the Office Maintain an ergonomic body posture

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Author: By Tom Webster

Sitting Properly? Ok now we will begin Smile Sit properly in a good chair designed for desk work.  Your back should be straight, shoulders back, and the top of your monitor should be level with your eyes.  If you have to look down or up, you need to adjust the height of your screen. If you keep leaning forward, first get your eyesight checked.  After a while you will Improve-Your-Posture once you improve your posture and  no longer need this restraint.

#1 Maintain an ergonomic body posture while typing. Be sure your wrists are slightly lower than your elbows. This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips.  Feet should be flat on the floor or on a step stool of some sort.

#2 Stand up every half hour to stretch or walk around a bit.


#3 Stretch-Your-Calves Stretch your calves, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from developing in your legs. Blood clots are very common among middle-aged computer users.

#4 Stretch then Learn to stretch further. To stretch your neck, flex your head forward/backward, side to side and look right and left. Never roll your head around your neck. This could cause damage to the joints of the neck.

#5 Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing).


#6 Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving your body the opposite way to being hunched and you should feel a good stretch across your upper chest.

#7 Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all day long while you are working at your desk.

#8 Stretch your arms, legs, neck and torso while sitting.  This will help prevent you from feeling stiff.


#9 Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing a few Do a Push Up/push-ups, Do Sit Ups/sit-ups, and/or jumping jacks.  Beware of your snickering co-workers though.Surprised

#10 Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.

#11 Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 9 (i.e., when stretching your arms, do it by pulling apart the elastic band). You will not only stretch but it will also work the muscles slightly.

#12 Take a few deep breaths. If possible, get some fresh air in your lungs.

#13 Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic toning exercises while watching TV or talking on the phone as well. Use the actual ball form in moderation when typing, as this is probably not the most supportive seating to prevent carpal tunnel and tendonitis.

#14 While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired. Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so.  This will exercise your calves.

#15 Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert and in the long run you will get thinner.


Interesting Want More Information

5 Great Fitness Ball Exercises for the Office
By Tom Webster


Fitness balls, also known as Swiss balls or stability balls, have been a boon to the fitness industry. They open up new opportunities for workouts and stretches, and have also become popular as chairs in an office situation. Simply by sitting on a fitness ball, an office worker can exercise and tone his or her back muscles, thus improving posture.


But, if just sitting is not enough, office workers can go one step further and perform some simple exercises behind the desk that will enhance the effects of the ball. Here are five good exercises to try during a coffee break:


The hip twist.
While sitting at your desk in a normal position, straighten your spine and move your hips left and right while keeping your shoulders and arms fixed. Repeat for 10 cycles.


Butt lifts.

Lay on the ball, face-up, with your shoulders and neck supported by the ball, your knees at a right angle, and your feet firmly planted on the ground. Slowly lower your butt about halfway to the ground without rolling the ball, then bring it back up until your body is in a straight line.

Body twist.

Assume a pushup position on the floor, with your feet supported by the ball. Your ankles should be about two feet apart and "hugging" the ball. Make sure your back is straight, then slowly twist the ball to the left and right while keeping your shoulders level.

Wall squats.

Back up to a wall and hold the ball against it with your lower back. Move your feet forward about one foot, then slowly lower your body until your knees are bent at a right angle. Hold that position for about 20 seconds, then go back up again. For an added challenge, raise one foot off the ground while you are in the low position.

Knee bends.

Sit on the ball with your legs spread wide, knees bent a little wider than 90 degrees, and feet firmly planted on the floor. Place your fingertips on the edge of your desk for balance, and then roll the ball toward one foot while you straighten the other leg. Repeat in the other direction. Repeat for 10 cycles.


Be careful not to roll off the ball, though. Always use a nearby desk or other solid object for support when you can, and try to clear the area of hazardous objects. For further information on using a fitness ball as a chair, and for more exercises, please visit this []guide to sitting on a fitness ball.


About the Author

Tom Webster is a researcher and copywriter who writes for [], a guide to the HDTV revolution, and, a resource for office workers looking to relieve back pain and poor posture while sitting at their desk.

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