Update: I have had several letters from people who are experiencing problems related to using computers or sitting at their desks for long periods. The incidence of problems such as carpal tunnel syndrome, stiff neck and shoulder muscles and certain types of back pain are increasing as we spend more and more time at our desks and at the computer terminal.
The reason for these problems is that the body was not meant to be inactive for long periods; we need movement for muscles and joints to function properly. And, according to a book I just received to review, "stretching is a wonderful solution."This book, "Stretching at Your Computer or Desk," by Bob Anderson (Shelter Publications; distributed by Random House), shows and describes dozens of stretches that can be used to decrease the stress of job-related inactivity. Stretching "can be done almost anywhere and at any time. It requires no special equipment, no special clothes, no special skills. You can stretch periodically through-out the day wherever you are. It can often be done while you are doing something else: when you're at an office meeting, while on the phone or while you're waiting for the computer to process information."
According to Anderson, there is a right way and wrong way way to stretch. Using the "right" way, you breathe easily, relax, focus on the muscles and joints being stretched, feel the stretch, but you never bounce and you should not feel pain.
There are two phases to each stretch: the easy stretch and the developmental stretch. The easy stretch involves stretching until you feel a slight mild tension. You hold this stretch for 5-10 seconds while relaxing, and the feeling of tension will begin to diminish. Then, move a fraction of an inch farther into the stretch until you feel mild tension again. This is the developmental stretch, which should further reduce tension and increase flexibility.
After a brief introduction to stretching, Anderson presents stretches for neck and shoulder stiffness, for keyboard operators, for graphic artists, for office meetings, for being stressed-out, while at the copy machine and at the phone and for many other situations where the body would normally be inactive. I will briefly describe some stretches he calls "Good Morning" or startup stretches that could be done while the computer is warming up.
1. Shoulders and arms: Interlace your fingers with the palms towards each other. Then, straighten your arms in front of you with the palms facing away. Feel the stretch in your arms and through the upper part of your back. Hold for 10 seconds. Do the same stretch over your head, with a feeling of elongating your arms as you stretch your arms and the upper side of your rib cage. Breathe deeply. Hold 10-15 seconds.
2. Shoulders and arms: With arms hanging softly beside you, raise the top of your shoulders toward your ears until you feel a slight tension in your neck and shoulders. Hold for 3-5 seconds, then relax your shoulders downward, thinking: "shoulders hang, shoulders down."
3. Neck and shoulders: Gently tilt your head forward to stretch the back of your neck. Keep shoulders relaxed downward. Hold 5 seconds. Then, turn your head to one side and then to the other. Hold each side 5 seconds.
4. Hands: Shake your arms and hands at your sides for 10-20 seconds. Keep your jaw relaxed and let shoulders hang downward as you shake out the tension.
5. Face: Raise your eyebrows and open your eyes wide. At the same time open your mouth to stretch your facial muscles. Hold for 5 seconds.