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French Version

Exercises to avoid the pains of computer over-use: PC worker ‘workout’

STIFFNESS OR pain in the back, neck, shoulders, forearms, wrists and hands are some of the most common symptoms that plague computer users and others who perform repetitive tasks day after day.

STIFFNESS OR pain in the back, neck, shoulders, forearms, wrists and hands are some of the most common symptoms that plague computer users and others who perform repetitive tasks day after day. When you sit at a desk and type on a computer keyboard, several muscles in your arms, shoulders and chest shorten. Not only is constantly using muscles in shortened positions inefficient, but it also cuts off proper circulation to the muscles.

After time, chronic injuries can prevent you from using your computer or participating in your favorite sports or exercises. Suggested exercises to combat this condition are as follows: 1. Do the opposite of the usual To lengthen those shortened, overworked muscles, put your body in the opposite position. For example, walking is the opposite of sitting. Stretches that place your arms behind the line of your trunk are also important. For slumping shoulders; interlace your fingers behind your back, palms facing upward. Slowly move your elbows toward each other as you straighten your arms. Hold five to 15 seconds. Repeat. For arms, armpits and upper rib cage; interlace your fingers in front of your body, then straighten your arms over your head, so that your palms face upward. Hold 10 to 20 seconds. Repeat twice. 2. Ergonomics Have an ergonomic evaluation to make sure that your work station is appropriate for your body. 3. Take mini-breaks Every 20 or 30 minutes, take a minute to rest your eyes (blinking lubricates them), stretch your arms over your head and shift to a new position in your chair. 4. Take hourly breaks Every 45 to 60 minutes, get out of your chair and move around for several minutes. Walk around your office or get a drink of water (it's also important to stay hydrated throughout the day). Do one or two minutes of stretching.

5. Breathe When you're sitting crunched over your computer your lungs don't have as much room. Sitting or standing, turn away from your desk and just focus on your breathing for a minute.


Amman,17May2001
The Star redaction
The Star


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