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Fresh, Fit and Healthy Fitness  

Is Your Computer Killing You?


Stretching Can Help



By Tom Bonanti

 

Work with a computer long enough and eventually the system will crash on you. Work at a computer long enough and sooner or later your body will also crash on you – particularly your neck, wrists and back. Ouch! According to the U.S. Department of Labor, millions of Americans can expect to suffer some type of computer-related repetitive stress injury, or CIRSI, on the job. Achiness, stiff joints, migraines, frozen shoulder, lower back pain, and carpal tunnel system are but a few of the benefits of working all day in front of a computer in the same position for hours on end.
Is Your Computer Killing You?
Just as you can prevent all kinds of training injuries by stretching properly, the same can be said of CIRSI. A great book I found by two licensed physical therapists, Perry Bonomo and Daniel Siedler, called, Why Does Working @ My Computer Hurt So Much?, outlines five neat and easy stretches to prevent and treat CIRSI.

Aim for a minute of stretching for each hour you spend at the computer. Be consistent and proactive and your computer won’t bully you!

Pouring Stretch: In a seated or standing position, straighten your arm out in front of you at shoulder height, make a fist and bend your wrist downward slightly. Rotate your entire arm inward as if you were emptying a pitcher and hold that position for 10-20 seconds. Perform five sets and then switch arms.
Muscle Pose Stretch: Here’s one where you can show off those hunky biceps while doing yourself some good! In a seated position, place you head in a neutral position looking straight ahead at your monitor. Place your left hand on the back of your head. Keeping your hand on your head, rotate your head half-way toward your left shoulder. With your back straight, gently pull your head toward your left knee. Hold that position for 10- 20 seconds. Perform five sets and then switch sides.
The Thinker: In a seated position, lift your left foot up and place it on your right knee. Lean forward slowly and hold that position for 10-20 seconds. Perform five sets and then switch sides.
Sky Watcher: Stand with your feet shoulder-width apart and place your hands on your backside like you were putting them in your back pockets. Lean slowly backward until you feel a nice stretch in your back. Keep your chin tucked into your chest and look up at the ceiling and then return to starting position. Perform five to 10 repetitions.
Hand Stretch: In a seated position, straighten your right arm out in front of you at shoulder height and bend your wrist back so that your fingers are pointing toward the ceiling. With your left hand, gently pull back on your right hand’s fingers and Hold that position for 10-20 seconds. Perform five sets, then switch hands.

Sure, you’re a big, tough guy, but that computer can bring you to your knees – and not in a good way! Put these stretches into your work day and you’ll stay nimble and pain free so that you can enjoy other more pleasurable activities during the rest of your day!
Fresh Fit and Healthy
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND
OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE
FORT LAUDERDALE, FL 33304, www.pumpnincgym.com.