Stretching exercises involves stretching muscles as opposed to contracting them. The aim is to reduce muscular tension, maintain muscle flexibility, prevent pain and lesions in the long term and help you feel more relaxed.

Even though your posture is normally good, spending hours in front of the compute can lead to muscular tension and even pain. As a precautionary measure, take regular breaks and do some of the following stretching exercises:

 Exercise 1. Stretch your fingers

Open your hands and stretch your fingers as much as possible.
Hold this position for 10 seconds.
Repeat as often as you wish.

 Exercise 2. Stretch your neck and shoulders

Raise your arms and move your hands towards the back of your neck so that your shoulders are level with your ears.
You will feel tension in your neck and shoulders.
Hold this position for between 3 and 5 seconds and relax.
Repeat 3 to 5 times.

 Exercise 3: Stretch your back and shoulders

Link your hands behind your head with your elbows to the sides.
Now push your shoulders backward.
Hold this position for 8 to 10 seconds.
Repeat 3 to 5 times.

 Exercise 4. Stretch your neck

Sit down and hold your back and head straight.
Then move your head as far right as possible without forcing your neck and you will feel slight tension.
Hold this posture for 10 to 20 seconds.
Repeat this movement for the left side.

Exercise 5. Use a rotating movement to stretch your neck

Remain seated with your back straight and your head held high.
Turn your head to one side (over your shoulder), as if you were going to turn around to see behind you.
Do it until you feel slight tension and hold the position for between 10 and 20 seconds.
Repeat this movement for the other side.
Do it 2 to 3 times on each side.

Exercise 6. Stretch your arms and shoulders

Cross your hands behind your hips and stretch them until you feel slight tension.
Slightly turn your shoulders outward.
Hold this position for 5 to 10 seconds.
Repeat the stretching exercise twice.

Exercise 7. Stretch your back and arms

Raise your arms, interlock your fingers and stretch upwards.
Stretch as far as you can.
Hold the position for 10 to 20 seconds.
Repeat 3 times.

Exercise 8. Stretch your arms

Place your right hand on your left shoulder.
Place your left hand under your right elbow.
Turn your head to the right.
Push your left elbow to the left until you feel a slight stretch.
Stay like this for 15 to 20 seconds.
Repeat twice or three times on each side.

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