Computer Cramp Blues

SIMPLE WAYS TO ALLEVIATE stiffness ASSOCIATED WITH LONG PERIODS OF COMPUTER WORK.

You may know all about computer virus prevention. You may even be fortified and protected against a computer crash. But what about computer encasement? No, it's not a hard drive or software problem. After sitting at your computer for hours, you suddenly realize your body is in a state of rigor mortis. Your neck feels as if it's incapable of movement and your shoulders are painfully hunched up toward your ears. At this point, you are acutely aware of every nerve ending in your spinal column. However, there is a way to untie these painful muscle cramps.

The human body is a marvelous piece of equipment capable of complex activities such as balancing, walking, stooping, reaching, twisting and lifting. In fact, the body responds favorably to being used. But when forced to remain in a static position, muscles tighten up. The legs suffer when pressed against a chair, restricting blood flow and circulation. When you limit your back movement, it becomes tight and almost locked into position. Cramped shoulders and an unnatural forward neck position only exacerbate the problem.

If you've been sitting at a desk or computer for a long time, stand up and attempt to walk slowly to encourage blood circulation. The legs will gradually loosen up. Stretch them out further by taking slightly longer steps and continue to walk until your lower body begins to relax. Once walking has increased blood circulation throughout the body, you can begin stretching out the tightness.

The following stretches can help alleviate computer encasement. These movements should be executed smoothly and accompanied by deep breaths.

Finger flexes can also help stretch the hand and wrist and develop a stronger forearm. Starting with the little finger, curl each finger under one at a time until you make a fist. Curl the fist around in a circle, then slowly uncurl.

Shoulder Rolls--These are one of the most productive and satisfying exercises for upper body tension. Lift your shoulders as high as possible toward the ears. Then slowly and evenly roll them as far forward as possible, down and then back, attempting to press the shoulder blades together. Make these circles as complete as possible. After four rolls, reverse the direction.

Torso Twist--Turn from the waist and look over your left shoulder, then gradually rotate until you are twisted around to the right.

Pick Grapes--Stretch the right side of the body by reaching upward as high as possible, then repeat on the left side. Again, let these movements be slow and steady while breathing deeply.

One of the dreaded side effects of working long hours at a computer or engaging in other repetitive movements is carpal tunnel syndrome, which results in a loss of strength or feeling in the hands.

Finger stretches can relieve stress from overuse of the hands and help prevent this condition. Hold your arms straight out in front of your body, bend the wrists down and stretch your fingers as wide as possible. Hold for 10 seconds, relax and repeat.

Neck Rotation--Once the shoulders have been loosened, the neck should be gently rotated. Imagine your head as a clock. Point your nose at 10 o'clock and slowly turn your head counterclockwise until your chin is close to your chest. Continue the rotation until your nose is pointing toward two o'clock. Reverse this partial circle while breathing deeply. Turn your head and look over your left shoulder as far as you can, then look over your right shoulder in the same manner. Swivel your head slowly from right to left four times in each direction.

Back Arch--Place your hands on your lower back and gently arch upward, lifting your chest. Release the arch and repeat four times.

By now you should feel looser and less tense. If you have time, go for a vigorous walk. Practice this routine every two hours to break the monotony and reduce tension. These movements also increase blood circulation and sharpen mental alertness. You will return to your work station more relaxed and mentally revived, no longer suffering the effects of computer encasement.

Lynn Difley is a freelance writer based in West Linn, Oregon.

COPYRIGHT 1999 Aerobics and Fitness Association of America
COPYRIGHT 2001 Gale Group