Sitting too long?

Have you been sitting too long? Does your hands/wrists/arms hurt from typing and using the computer for too long?

Here are some easy stretches you can do to get the blood pumping and give you a little energy boost and some much needed stretching.

Hold each stretch for 10 - 30 seconds and repeat each stretch a few times if necessary.

Neck stretch

1. Slowly look to your right shoulder until you feel a good stretch in the neck. Hold this position for 10 to 30 seconds.

2. Slowly turn your head to look over your left shoulder until you feel a good stretch in the neck. Hold this position for 10 to 30 seconds.

3. Repeat as necessary.

Shoulder stretch

1. Stand against a wall if you wish.

2. Bend elbows, point fingers toward ceiling until you feel a stretch (or touching the wall if you are against it). Hold for 10 to 30 seconds.

3. Let the arms slowly fall, keep elbows bent, point fingers toward floor until you feel a stretch (touch wall if you are against it). Hold for 10 to 30 seconds.

4. Repeat as necessary.

Back

1. Sit in a study chair, scooted forward in the chair.

2. Lean forward, keeping neck and back comfortable, relax the neck and shoulders.

3. Continue to lean forward, hands on lower legs, until you feel a stretch. Hold for 10 to 30 seconds.

4. Repeat as necessary.

Upper back/shoulders/wrists

1. Sit in a chair or stand, hold arms in front of you at shoulder height. Face palms outward.

2. Reach forward until you feel a stretch. Keep shoulders relaxed. Hold for 10 to 30 seconds.

3. Curl and make a fist with hands, then straighten fingers. Repeat 2-4 times. Wriggle fingers. Repeat 2-4 times.

Pictures are from Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/