12 Step Exercises for Computer Users

 Most of us stick beside the computer for a long time and we forget to take a break too. But as per the doctors suggestion every four hours computer use, we must take at-least 20 minutes break and every 30 minutes, we should turn or close our eyes for a minute of time from the monitor.

   During the working hours in the computer, here is some few simple steps of exercises you can follow

Step 1:

    Raise your two hands slightly above your neck position with binding your fingers together, twist and stretch your palm in forward direction. Hold this state for 10 to 20 seconds and then repeat the process once.

Step 2:

    Raise your two hands above your head with binding your fingers together,twist and stretch your palm in upward direction. Hold this state for 10 to 15 seconds.

Step 3:

    Place you left hand on your head and place your right hand in folded position and bend towards the left and hold this state for 8 to 10 seconds and vice versa.

Step 4:

    Raise your two hands above your head with binding your fingers together, twist and stretch your palm in upward direction. Hold this state for 10 to 15 seconds.

Step 5:

    Stand in a normal position and stretch your shoulders up, without stretching  your hands. Hold this state for 3 to 5 seconds.Repeat this step for 3 times.

Step 6:

    Place your right hand behind your backside and place your left hand over as illustrated.  Now pull your left hand and at the same time bend your head towards right. Hold this state for 10 to 12 seconds and vice versa

Step 7:

    Place your two palms in mated position as shown in the picture and move your hands slightly downwards and hold this state for 10 seconds.

Step 8:

    Place your two palms in mated position as shown in the picture and move your hands slightly upwards and hold this state for 10 seconds.

Step 9:

    Now sit on the chair, stretch your right hand in upward direction and your left in downward direction and hold this state for 8 to 10 seconds and vice versa.

Step 10:

    Place your left leg over your right leg, place your right hand over your left leg and try to turn your body anti-clockwise and hold the state for 8 to 10 seconds and vice versa.

Step 11:

    Place your two palms over your hip as illustrated and stretch in forward direction and hold this state for 10 to 15 seconds. Repeat this step once.

Step 12:

    Now make yourself to stand position and shake your both hands for 8 to 10 seconds.
     This 12 steps exercise is good for your fingers, wrist, elbow, shoulder, spine. Follow this exercise as your routine day job.