Exercises to Do While You Are Sitting at the Computer

Once again I have those all too familiar, 'I've been spending too much time on the computer-I need to get up' physical pains. The underside of my thighs hurt from the hard seat I'm sitting on - even though I'm also sitting on a little pillow. My back is hurting me so badly, even though the computer chair I'm sitting on has a back. Both of my arms and shoulders hurt probably from keeping them in this semi-down and bent position as a I type for so long. My neck hurts from looking straight at the computer screen for too long, in the same position. Both of my legs hurt as I keep them bent in a sitting position for too many hours.

Below are 25 exercises I found to be very helpful as I sit at the computer. They can be done as you wait for a webpage to come up, wait for your computer to un-freeze, or when you choose to take a little computer break to exercise while still sitting at the computer.

1. For back pains, arm pains and upper body strength.

Raise both of your arms up in the air directly above your head as high as they can reach and hold your two thumbs together. Keep them up there as you count to 15 and then drop them to your side. Repeat 10 times. You can do this exercise sitting up with your back very straight, or with your back leaning on your chair.

2. For back pains, arm pains, shoulder pains and upper body strength.

Raise both of your arms directly behind your head as far back as they can stretch and hold your two thumbs together. Keep them back there as you count to 15 and then bring them towards the front of you and drop them on your lap. Repeat 10 times. You can do this exercise sitting up with your back very straight, or with your back leaning on your chair.

3. For back pains, arm pains, shoulder pains and upper body strength.

Raise both of your arms directly out in front of you as far as they can stretch and hold your two thumbs together. Keep them out there as you count to 15 and then drop them on your lap. Repeat 10 times. You can do this exercise sitting up with your back very straight, or with your back leaning on your chair.

4. For back pains, arm pains, shoulder pains and upper body strength.

Raise both of your arms directly above your head with your elbows bent and hold your hands together. Keep them up there as you count to 15 and then drop them on your lap. Repeat 10 times. You can do this exercise sitting up with your back very straight, or with your back leaning on your chair.

5. For back pains, arm pains, shoulder pains and upper body strength.

Raise both of your arms directly in front of your face with your elbows bent and hold your hands together. Keep them up there as you count to 15. Release and then drop them on your lap. Repeat 10 times. You can do this exercise sitting up with your back very straight, or with your back leaning on your chair.

6. For back pains, arm pains, shoulder pains and upper body strength.

Raise both of your arms directly behind your head with your elbows bent and hold your hands together. Keep them back there as you count to 15. Release, bring them forward and drop them on your lap. Repeat 10 times. You can do this exercise sitting up with your back very straight, or with your back leaning on your chair.

7. For arm pain, shoulder pain and upper body strength.

Extend your right arm straight out to your right side and hold it there as you count to 15. Repeat 10 times.

8. For arm pain, shoulder pain and upper body strength.

Extend your left arm straight out to your left side and hold it there as you count to 15. Repeat 10 times.

9. For arm pain, shoulder pain, back pain and upper body strength.

Raise and bend both of your arms to shoulder height and place your hands on your shoulders. Hold them there as you count to 15. Release. Repeat 10 times.

10. For arm pain, shoulder pain, back pain and upper body strength.

Raise and bend your right arm to shoulder height and place your hand on your right shoulder. Hold it there as you count to 15. Release. Repeat 10 times.

11. For arm pain, shoulder pain, back pain and upper body strength.

Raise and bend your left arm to shoulder height and place your hand on your left shoulder. Hold it there as you count to 15. Release. Repeat 10 times.

12. For arm pain, shoulder pain, back pain and upper body strength.

Raise and bend your right arm to shoulder height, cross your hand over and place your hand on your left shoulder. Hold it there as you count to 15. Release. Repeat 10 times.

13. For arm pain, shoulder pain, back pain and upper body strength
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Raise and bend your left arm to shoulder height, cross your hand over and place your hand on your right shoulder. Hold it there as you count to 15. Release. Repeat 10 times.

14. For back pain and leg pains.

Sitting up very straight, bend your legs back to each side of you and hold them there as you count to 15. Release. Repeat 10 times.

15. To ease leg pains.

Extend both of your legs out in front of you as far as they will stretch with both heels still touching the floor. Hold them in that position as you count to 15. Release. Repeat 10 times.

16. To ease leg pain.

Extend your right leg out in front of you as far as it will stretch with your heel still touching the floor. Hold your leg in that position as you count to 15. Release. Repeat 10 times.

17. To ease leg pain.

Extend your left leg out in front of you as far as it will stretch with your heel still touching the floor. Hold your leg in that position as you count to 15. Release. Repeat 10 times.

18. To ease leg pains and back pains.

Extend both of your legs out in front of you as far as they will go keeping your legs and heels a little off the floor. Hold them in that position as you count to 15. Release. Repeat 10 times.

19. To ease leg pain and back pains.

Extend your right leg out in front of you as far as it will go keeping your leg and heel a little off the floor. Hold your leg in that position as you count to 15. Release. Repeat 10 times.

20. To ease leg pain and back pains.

Extend your left leg out in front of you as far as it will go keeping your leg and heel a little off the floor. Hold your leg in that position as you count to 15. Release. Repeat 10 times.

21. For back pain and shoulder pain.

With both arms bent, squeeze your elbows into your sides, hold and count to 15. Release. Repeat 10 times.

22. For neck pain and shoulder pain.

Roll your head around 10-15 times.

23. For neck pain and shoulder pain.
Hold your head back until you feel it laying on your back as you count to 15. Release. Repeat 10 times.

24. For neck pain and shoulder pain.

Bend your head towards your right shoulder. Hold it there as you count to 15. Straighten your head. Repeat 10 times.

25. For neck pain and shoulder pain.

Bend your head towards your left shoulder. Hold it there as you count to 15. Straighten your head. Repeat 10 times.

If you can't do any, or all of these exercises to the count of 15 and repeat each 10 times, do what feels comfortable to you.

Do these exercises regularly and hopefully they will help you, as they continue to help me.