Exercises for computer users

For those who have to sit in front of the computer for 6-8 hours a day, it is easy to feel headaches, dizziness, lightheadedness, and weak limbs... Physical activity to restore energy with the gentle exercises below is very necessary for those who often have to work with computers.

Exercise for hands

1. Interlace your hands, rotate your wrists, relax your body, clear your mind, and breathe deeply.

2. Stretch your arms out while taking deep breaths.

3. Bend your left wrist, palm down, use your right thumb to press on your left wrist. Press firmly on your left thumb with the remaining four fingers of your right hand. Switch hands and repeat the movement.

4. Bend your left wrist, palm facing up, fingers straight out. Use your right hand to press your left little finger down. Repeat with your right hand.

Use computer a lot so have time to rest and relax.

Exercise for neck and shoulders

1. Place both hands behind your head, clasp your hands together, and focus your head's weight on your hands and arms. Stretch your neck forward, using the force of your hands to press your head down, while pressing, breathe deeply. Do this movement 5 times.

2. Place your right hand on your left ear, pull it gently to the right, turning your head to the right, and breathe deeply 5 times. Repeat a few times, then switch to the left hand.

3. Move your neck from side to side, combined with massage around the neck.

4. Inhale, shrug your shoulders up, exhale, lower your shoulders. Do this 4-5 times.

5. Shake your shoulders back and forth 5 times.

6. Turn your face to the right, eyes looking straight down, do 3-5 times. Switch to the left side.

7. In a relaxed position on a chair, arms straight, hands placed on knees. Raise head, chest out. Do the movement 3-5 times.

Exercises for face and hands

1. Use your fingertips to gently press on the top of your head, then slowly press around.

2. Use your fingertips to gently massage from the temples down to the lower jaw.

3. Grasp the skin of the eye with your thumb and index finger and pull gently outward. Repeat the movement several times.

4. Massage in a spiral motion from the cheekbones up around the eyes.

5. Massage from both sides of the nose down to the lower jaw, then massage back up. Massage from the lower jaw down to the neck, then massage to both sides, do each side 5 times.

6. Press the palm of your hand on the tip of your nose, rotate your hand from right to left and vice versa, rotate each direction 5 times.

7. Hold the earlobe with both hands and pull it up, down, and out, 3 times in each direction. Then fold the earlobe forward and backward 3 times.

Exercise for legs and feet

1. Sit on a chair, bend your knees, bring them up to your chest and then lower them. Do this 5 times, breathing deeply.

2. Rotate your ankles clockwise and counterclockwise, 10 times in each direction.

3. Sit in a chair and relax. Lift your feet off the ground, toes together, ankles flexed, then straight out. Repeat 5 times.

4. Balance on one leg, then switch to standing on the other leg. Repeat the exercise 20-30 times.

According to SKDS