Most people today work in front of a computer compared to a decade ago. This change has a serious impact on the health and well-being of a person. To mitigate that, here are 10 stretches you should do if you work in front of a computer.
Sitting for too long in front of a computer is preventing you from moving around and being more active. This can have serious consequences on your health and longevity. To name a few, here are some problems that can occur from sitting in front of a computer for long periods regularly:
- Poor Posture: Sitting for prolonged periods can lead to poor posture, which can cause back pain, neck pain, and headaches.
- Weight Gain: Sitting for long hours can slow down your metabolism, leading to weight gain. Moreover, the lack of physical activity can cause the body to store excess calories as fat.
- Increased Risk of Heart Disease: Sitting for long hours can increase the risk of heart disease by reducing blood flow and increasing the risk of blood clots.
- Eye Strain: Staring at a computer screen for long hours can cause eye strain, dry eyes, and blurry vision.
- Muscle Weakness: Sitting for long hours can lead to muscle weakness, particularly in the lower back, hips, and legs.
- Increased Risk of Diabetes: Sitting for long periods can cause insulin resistance, which can increase the risk of developing type 2 diabetes.
- Anxiety and Depression: Sitting for too long can lead to anxiety and depression, which can be attributed to the lack of physical activity and social interaction.
The best way you can challenge that is to move! But, just like with any workout or exercise, some are more recommended than others.
If you sit around for too long in front of a computer on a regular basis, check out some of the best stretches to get your mobility and fitness back on track without having to sort to a gym membership.
10 Stretches You Should If You Work In Front of a Computer
As mentioned earlier, sitting in front of a computer will get your body stiff and can be detrimental to your joints and health. These stretches below are designed in a way that you can do them without having to leave your workplace.
Physiotherapists Bob Schrupp and Brad Heineck from the YouTube channel Bob and Brad (with more than 4.5 million subscribers) exemplified 7 stretches you should be doing such as tucked chin, stretched neck, wrist twisting and stretching.
The next 3 stretches were not covered by Bob and Brad, but they are great to help your mobility as well.
This one below is called seated spinal twist, which is great for your spine mobility and to wake up your core and back muscles.
Follow that with some shoulder shrugs that can be done seated or standing up.
Lastly, to open up your chest and get the blood flowing better, you should add some chest stretches to your daily routine at the workplace.
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Stretching regularly offers numerous benefits for the body and mind. Here are some of the key benefits:
- Improved Flexibility: Regular stretching can increase flexibility and range of motion, making daily activities easier and reducing the risk of injury.
- Reduced Muscle Tension and Pain: Stretching can help relieve muscle tension and pain by improving circulation and increasing blood flow to the muscles.
- Improved Posture: Stretching can help improve posture by lengthening tight muscles and reducing imbalances between muscle groups.
- Reduced Risk of Injury: Stretching can help prevent injuries by improving muscle flexibility and joint mobility.
- Increased Energy Levels: Stretching can help boost energy levels by increasing blood flow and oxygen to the muscles.
- Reduced Stress and Anxiety: Stretching can help reduce stress and anxiety by promoting relaxation and improving mental focus.
- Improved Athletic Performance: Stretching can improve athletic performance by increasing flexibility, reducing muscle fatigue, and improving muscle coordination.
- Improved Recovery: Stretching can help improve recovery time after exercise by reducing muscle soreness and increasing blood flow to the muscles.
Overall, stretching regularly can help improve overall physical and mental well-being, making it an important part of a healthy lifestyle.