Super Fit #2 : Exercises you can do in Office Part II

This post is one of the Superfit Series.We are going to pick up on office exercises where we left off.


We are done with the neck exercises.The best thing about these exercises is that you can do them at your desk without drawing a lot of weird glances from your colleagues.
Now lets move on to the shoulders ,arms and hands.I prefer to do these exercises in washroom.

Shoulders :
Rotate your shoulders clockwise (backwards to begin with).Push shoulder blades together as you rotate your shoulders back.Do 10 rotations.
Next do another set of ten,this time rotating clockwise .
This exercise will help correct your posture,specially it you have stooped shoulders like me.

Arms :
The doctor advised my mother to do this exercise when she was diagnosed to be in the initial stages of Cervical spondilitis .Here's what you do.
Extend your right arm straight in front.Now,keeping the arm straight ,rotate it backward from the shoulder .Complete the clockwise motion till you reach the same position you started with,i.e. arm extended straight forward.This is one complete clockwise rotation .Do a total of 10 clockwise rotation.Now do 10 clockwise rotations with your left arm.
Follow this up with 10 anticlockwise rotations each for both the arms

Hands :
This well known exercise is very useful for us computer users.Hold both arms straight in front of you and make fists with your hands.Now rotate the fists in opposite directions from the wrist (e.g. clockwise for the right hand and anticlockwise for the left).Do 10 rotations.Now reverse the direction of rotation (anticlockwise for the right hand and clockwise for the left) and again do 10 rotations.

Here are a few more hand and finger exercises for computer users .These can help us guard against Repetitive Stress Injuries(Here's a post that explains what these are and how you can prevent them):

1. Finger stretch : Spread out your fingers.Now,without moving the wrist,bend your pinky finger back towards your forearm.Repeat for all the other fingers.As with all exercise,remember not to overdo things and strain yourself.Slowly your fingers will become more flexible.
2. Hand Stretch 1 : Now ,hold the right arm straight in front,bent at the wrist such that the fingers are pointed upwards.Using the left hand,pull all your fingers back towards your forearm.Feel the stretch at your wrist. Now switch arms and pull back the left hand using the right.
3. Hand Stretch 2 : What we are going to do here is basically the reverse of the above exercise.As before,extend your right hand straight out in front.But this time,bend your hand from the wrist such that your fingers are pointing downwards.Now using your left hand,push the hand and fingers towards your body.Now switch hands.

That's all for the shoulder and hand exercises.Have fun.

Have a great day!!!!