Q: I spend a lot of time
on the computer. But after a couple of hours my back starts to hurt, my shoulder
and mouse arm aches and I feel tension in my neck. Are there any exercises
I can do to relieve this problem?
A: Sounds like the first
thing you need to do is adjust the ergonomics of your computer set-up. Good
posture can minimize those aches and pains.
your monitor at eye level.
Find
your sit bones (those bones under each hip) and rock sideways to locate them.
Balance your torso by sitting on top of those bones.
Position
your hips and knees at 90 degrees, feet shoulder width apart.
If
your legs are crossed, uncross them; crossed legs can cause a curvature of
the spine.
Imagine
your head is a helium balloon, lifting your whole spine upwards.
Avoid
bending your wrist. Keep it in a neutral position.
Even with proper posture,
sitting in the same position for hours at a time is bound to cause some stiffness
and muscle soreness.
Here are three stretches
that should give you some relief. 
Neck Exercise:
Side to side,
Place right hand on top of head. Gently pull head sideways, stretching neck
towards the right shoulder. Repeat on other side. Hold for 10-20 seconds.
.
Front Shoulder Stretch
Extend right arm in front of you, chest level.
Take left hand and cup right elbow
Slowly stretch right arm across towards left shoulder. Hold for 10 counts.
Back Extension:
Lower
Back
Stand
with feet slightly apart.
Take hands and make two fists and place them on the lower back.
Slowly arch backwards, keeping abdominals contracted.
Hold for 10-20 counts.
About the Author:
Send your Moving Free with
Mirabai questions to askmirabai@movingfree.com
Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness industry, and public health activist who specializing in preventive and rehabilitative exercise for women. Her Moving Free™ approach to exercise is designed to provide a movement experience so pleasant it doesn’t feel like work. For more information www.movingfree.com
