Stretching Exercises in a Computer Chair

In the modern workplace, it is common to spend eight hours or more every day sitting at a work station in a computer chair. Sitting for such long periods of time can lead to stiffness and soreness, especially if you don't have perfect posture. Taking a few minutes to stretch every day can help keep your joints loose and prevent joint discomfort.

  1. Wrist Stretch

    • Some of the most important stretches for people who sit in computer chairs are wrist stretches. When the wrists are used to type for long periods of time, they can develop carpal tunnel syndrome and constantly feel sore or tender. Some basic stretching can help. One basic wrist stretch can be done bending the hand forward as far is it will go, as if you are going to touch your forearm with your fingertips. Hold this position for 15 seconds, then bend the wrist back and press back gently on the fingertips using the palm of the opposite hand and hold for another 15 seconds. Another helpful wrist stretch can be done by slowly making circles with your wrists in one direction, and then the other.

    Neck Stretching

    • The neck is a common place to experience stiffness and soreness during extended periods of sitting and computer use. Neck circles are an easy neck stretch--allow the head to droop forward as far as possible, then slowly roll it around in a circle. After several rotations in one direction, reverse and go in the other. Next, with the body facing forward, rotate the head at the neck as far to one side as possible, as if you are trying to look behind yourself and hold for a few seconds, then do the same in the other direction. Doing these stretches may help stave off neck soreness, but it is also is important to set the height of your computer monitor to around head level so that you can look straight at it, rather than forcing your neck to adjust your head to looking up or down.

    Shoulders and Back

    • The shoulders and back are two other areas commonly afflicted with stiffness or soreness as a result of long periods of sitting. An easy shoulder stretch you can do while sitting is the shoulder roll: Slowly move the shoulders in a circle; the arms should only move slightly. After rolling the shoulders in one direction, reverse for a few rotations. To stretch the back, begin by pushing away from your desk to create some space and lean forward over your knees, arching your back slightly. Hold the stretch for 15 seconds and then sit back up and raise your arms above your head. With your fingers interlaced, slowly bend your trunk to the right and then to the left. This will stretch will engage your shoulders and back at the same time.