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Channel Health's Chris Williams, exercise physiologist and former Great Britain triathlete, offers advice on how to fend off those aches and pains as you surf the web.
You sitting comfortably? First of all, you should ensure that your chair is comfortable and if possible ergonomically designed. As a bare minimum, you should have some form of lower back support. You should also allow a seating position where knees are at 90 degrees.
Then you are sitting, your position should be one where the thigh line, arm line and eye line are parallel. This will ensure a comfortable, upright seating osition.
Also, it's worth spending the extra money on a mouse mat with a wrist rest. It really does reduce the risk of RSI.
Stretch Your Way To Health
The following stretch routine has been designed by
Chris Williams as a simple, fast and efficient way of combating many of the back, neck and shoulder problems which affect people who work at desktop computers.
More than half of the adult population in UK gets backache and as we age, we lose flexibility, a process that can begin in your early 20s.
Stretching Guidelines
Use proper mechanics and techniques.
Breathe - breathe deeply into stretches.
Hold stretches for approx 20 seconds, focus on the muscle being stretched.
Do not force the stretch (no bouncing).
These stretches should be safe for most people.
However, if at any time you experience pain, stop immediately and consult your doctor.
Seated Stretch
1. Neck stretch I
Keeping the shoulders facing the front, look over left shoulder then over right shoulder.
Area stretched - neck
2. Neck stretch II
Nod chin gently to chest, feeling the stretch down the back of the neck.
Area stretched - neck
3. Shoulder stretch I
Make six big shoulder rolls forward and then six backward .
Area stretched - shoulders
4. Shoulder stretch II
Bring straight right arm across chest, hook with free left arm and ease towards shoulder. Reverse arms and repeat.
Area stretched - shoulders
5. Upper arm stretch
Place right hand behind head at base of neck and ease it down spine with free left hand placed on tip of right elbow, feeling the stretch down the upper right arm. Reverse arms and repeat.
Area stretched - upper arms
6. Arm and back stretch I
With both arms straight, join hands in front of chest. Push hands forward, let head sink between upper arms.
Area stretched - back.
7. Arm and back stretch II
Keep hands joined, raise arms above head. Separate hands, reach high left, reach high right.
Area stretched - upper arms and back.
8. Hamstring stretch
Sit on edge of chair, knees at 90 degrees. Come onto heel of right foot, keeping right knee soft - support weight on left knee and ease forward from the hips.
Area stretched - hamstring and lower back.
Reach forward with right hand, grab right foot, ease back to shin. Repeat with left leg.
Area stretched - calf.
9. Ankle stretch
Hug right knee to chest, wiggle right ankle. Repeat left leg.
Area stretched - quad, ankle.
Chris Williams is an exercise physiologist and former Great Britain triathlete - check out his columns in www.Channelhealth.tv for more information.
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