The Problem: Muscle aches

We all have muscle aches from time to time while blogging, listing items for sell or doing other work on the computer.  What can you do while your normal pain reliever take effect (30 minutes to an hour) or to actually prevent these muscle aches?

The Solution: Blogersize

If you have to sit a lot during the day, try these exercises to help keep you flexible, strong, and more mentally alert. You can do some of them while talking on the phone or typing on your computer. Repeat each 4 to 6 times each.  You can do these exercises either sitting in your chair or standing.  Whatever is most comfortable for you. Only a few call for you to stand. 

Side neck stretches: Gently lean your head to the right. Return to an erect position. Lean your head left. Always return to an erect position between stretches and never simply rotate the neck.

Shoulder stretch: Shrug both shoulders up to your ears, rotate them backward, and then lower them to their original position.  Stretch your hands above your head as far as you can reach without pain. Standing up or sitting in a chair pull your shoulders back as if to touch your shoulder blades together.  Do not stretch further than you can without pain. Count to 15 before releasing for each of these exercises.  

Arm-shoulder stretch: Extend your arms to either side at shoulder height. Rotate your arms in small circles, first clockwise and then counterclockwise.

Arm strengtheners: Hold a book, a full UNOPENED soda can or can of soup in one hand. Lift it overhead and bring it down; extend it in front of you (shoulder level) and back. Repeat with the other hand. As you get stronger, use a heavier object. 

Back stretch: Lean forward and reach for your knees, calves, ankles, and the floor, holding each position for 1 to 2 seconds.   Standing up, bend over as far as you can to touch your toes.  Bounce slightly.  Do not force yourself to stretch farther than you can without pain.  Bounce for 10 times.

Hip flexor strengthener: Bring one knee as close to your chest as you can. Repeat with the other knee. Alternate your legs as if you were doing a high-stepping march. 

Quadricep strengthener/ankle stretch:  Sitting straight with both feet flat on the floor, lift one leg from the knee so that it is parallel to the floor. Hold the position, flex your foot, and rotate the ankle. Repeat with the other leg.

The material in this article is provided for informational purposes only. For specific medical advice or diagnosis, consult a healthcare provider.

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