Whether one jogs or walks or swims regularly it is vital to include exercises for the upper body. By upper body I mean stretching and strengthening exercises for the shoulders, arms, upper back and neck. We use these muscles during all actions involving the arms, to maintain a correct posture of the spine and neck. Correct posture is important to avoid neck pain or upper back pain. Exercising these muscles is a must for those who spend hours in front of a computer.
So what are the exercises that must be done? Here goes:
For the shoulder girdle: Sit or stand comfortably with your head facing in front and chin tucked in. Carry out the following movements seven times each: Shrug shoulders; with palms crossed behind the head, move the elbows together in front and take them back; rotate the arms and shoulders clockwise and anticlockwise.
For the Arms: Free exercises like Push up, Plank, Triceps dips; machine led exercises like the Lat Pulldown, biceps curls and so on.
For the Neck: Chin tucks, Neck bends (sideways and front/backwards). Follow this and this link for a detailed explanation.
These suggestions are only indicative. Consult an fitness trainer or exercise specialist to find out what exercises you can incorporate in your routine.
Take care!
Disclaimer: All suggestions are general in nature. Readers are advised to exercise caution before implementing them and seek expert advise about what is suitable for their specific needs.
So what are the exercises that must be done? Here goes:
For the shoulder girdle: Sit or stand comfortably with your head facing in front and chin tucked in. Carry out the following movements seven times each: Shrug shoulders; with palms crossed behind the head, move the elbows together in front and take them back; rotate the arms and shoulders clockwise and anticlockwise.
For the Arms: Free exercises like Push up, Plank, Triceps dips; machine led exercises like the Lat Pulldown, biceps curls and so on.
For the Neck: Chin tucks, Neck bends (sideways and front/backwards). Follow this and this link for a detailed explanation.
These suggestions are only indicative. Consult an fitness trainer or exercise specialist to find out what exercises you can incorporate in your routine.
Take care!
Disclaimer: All suggestions are general in nature. Readers are advised to exercise caution before implementing them and seek expert advise about what is suitable for their specific needs.
3 comments:
Hi. I was wondering if you feature guest postings. Do you have an email address I can contact you on? Thanks and have a great day!
thanks for the links for neck bends... My shoulder area keeps paining due to sitting still for long hours.
Sitting in front of the computer wrecks havoc on the spine and neck. Especially the laptops as they have limited options to for ergonomic adjustments. I am sure exercises will help. Thanks for stopping by Rajlakshmi.
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