@damelindz 31 October 2020 more from that month

Basic Exercises for Computer Users

Sitting for a long period of time is not good for one's health. The muscles become tense when stressed. Eventually, the user will feel fatigued. In order to generate good blood flow, the muscles require regular movement. It is best to take short, frequent breaks as this would allow the user to change position every so often. It is preferable to stand up every half your and stretch to help generate blood flow and minimize fatique. The following stretching exercises can be done to help prevent physical discomfort and possible health problems: **Head rolls and head turns**. Gently lower the ear to the shoulder. Hold the position for 10 seconds, then slowly roll the chin to the other shoulder and hold this position for another 10 seconds. Repeat the exercise at least twice in a circular motion then do it in reverse at 8 counts each. **Chin tucks**. Raise the head to strengthen the neck then tuck the chin in creating a double chin. Hold this position for 10 seconds and repeat at least twice at 8 counts each. **Shoulder rolls.** Sit straight and relax the shoulders. Move the shoulder in a circular motion going forward for 8 counts. Do the exercise in reverse, this should be done at least twice. **Shoulder stretch**. Stretch the right arm above the head and cradle the elbow with the left hand. Gently pull the right elbow behind the head. Hold the position for about 10 seconds and repeat at least twice. Alternate with the left elbow. **Wrist, hands, and arms stretch**. Interlace the fingers with palms facing outwards. Stretch the arms forward until straightened out. Hold the position for 10 seconds and repeat at least twice. **Upper and lower backstretch.** Interlace the fingers with palms facing upwards. Stretch the arms up above the head, and then slowly lean from side to side. This should be done at least twice at 8 counts each. **Back arching**. Stand up straight, with the hands supporting the lower back, gently and slowly arch backwards and hold the position for 5 to 10 seconds. Repeat this only as often as needed. **Eyes exercises**. Sit up straight with face forward then repeat the following sequence several times using the eyes without moving the head; Look left, look right, look up and then look down. **Visual rest**. Sit up straight and then look up and away from monitor screen. Focus on an object that is at least 3 meters away. For example, look out the window, or at a picture on a wall, then shift back to the screen and refocus. Nowadays that using computers or any gadgets is rampant, especially students who are in an online class, try to do these exercises to help our body healthier. ***lead image from unsplash***