Exercises for computer users

For those who have to sit at 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.

Hand exercises

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, left palm facing down, use your right thumb to press on your left wrist. The remaining four fingers of your right hand press firmly on your left thumb. 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 pinky down. Repeat with your right hand.

Use the 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, breathing deeply as you press. Do this movement 5 times.

2. Place your right hand on your left ear, pull it gently to the right, so that your head turns to the right, and take 5 deep breaths. Repeat a few times, then switch to the left hand.

3. Move your neck from side to side, combined with massaging 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 your head, chest out. Do the movement 3-5 times.

Exercise 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 cheekbones up around 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, doing this 3 times in each direction. Then fold the earlobe forward and back 3 times.

Exercise for legs and feet

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

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

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

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

According to SKDS