Let me start with the disclaimer that I am no occupational health or ergonomic’s expert but I can speak from experience thats it’s not worth killing your body with your PC through bad ergonomic habits!!! So I am in no way responsible for any injuries you may sustain if you attempt anything on this page.
Below are some of the simple exercises and stretches that help me stay on the PC far longer than I should.
Stretch One: “Oh my why me”
The aim of this stretch is to finish at 90 degree angle, leaning forward onto a stretch band or other object with your legs straight, torso horizontal and arms extended.
Keep your feet shoulder width apart with a slight bend in your knees.
Lean forwards with your arms extended and resting on a steady object or stretch band.
Push your backside out, keep your shoulders high.
Gently straighten your legsControl the stretch.
You should feel the stretch in the front and back of the shoulders, across the back of the neck, through the back, butt, hamstrings and calves.
Stretch Two: Hamstrings
Standing Hamstring Stretch (Can be performed using a step or with the leg on the floor)
Place your right heel on a step (or in front of you on the floor) with the knee slightly bent. Lean forward placing your hands on the left leg. Your left leg knee will be slightly bent (this is the leg that is supporting your body weight) As you lean forward, your lower back should curve slightly inward. Try to press your butt and back up pushing the hips away front the front knee. Get to the point of a mild stretch (eg you should feel it but not feel any pain ) and hold for 30 seconds.
Sitting Hamstring Stretch
Sit on the floor with the right leg extended and the left leg bent (the left knee will be next to your chest). Slide the bent leg down to stretch the right hamstring keeping the chest pressed against the thigh of the left leg. Your lower back should be slightly curved. Make sure you don’t round the upper back (if you keep your chest pressed against your knee, the upper back will be OK). Get to the point of a mild stretch and hold for 30 seconds.
Stretch three: Glutious maximus (butt)
These are really important muscles in your lower body. They are used for many common movements such from sitting and standing to walking up stairs, so get a lot of use and incorrect use at that and tend to be quite tight.
You need to place one leg against a wall at a 90 degree angle for support then place the ankle of the other foot in front of the knee resting against the wall. Pull your heel towards you and push the knee away to control the stretch.
Hold for 1m on each side and you should feel the stretch down the outside of your thigh, into your backside and nowhere else.
And when all else fails get OFF YOUR PC
Stretching is good