Six Easy Stretches

Stretch Break, from Para Technologies, is one of several software programs that remind computer users to take periodic breaks from their work in the interest of long-term health. It offers an assortment of easy low-impact stretches:

ON YOUR FEET When sitting for long periods, it is important to stretch the hamstrings because tight hamstrings can tug at the lower back, ma ing sitting itself painful. While standing, step forward on one foot, then slowly raise the toe of the forward foot and bend forward at the waist while keeping the back straight. Hold for just a moment, then return to the standing position to repeat with the other foot forward.

ARCH YOUR BACK The Back Extension is another useful stretch for the lower back. While standing, place your hands on your lower back, then slowly arch backward. Return to the starting position to repeat several times.

FEEL THE BURN Focus on your lower legs with the Ankle and Leg Extension. Extend one leg while holding the sides of the chair and keeping your back erect. Flex the ankle on the extended leg and point the foot upward. You should feel this stretch behind the knee and in the calf and ankle.

SWAYING TO THE BEAT This seated stretch invigorates the muscles in the shoulders, arms, hands, torso and upper back. Interlock your fingers and extend your hands over your head, keeping your palms up. Lean gently from side to side.

READ MY PALM Another seated stretch that is good for the shoulders, arms and upper back starts with firm posture and hands resting in your lap. Slowly lift one arm out to the side and then reach up and over your head, keeping the palm facing out. Spread your fingers, then lower the arm. Repeat with the other arm.

FOR CHIN STROKERS To offset strain from accumulated tension in the neck, place your index finger on your chin and relax the neck. Slowly move your head back as your chin tucks in, hold the position for just a moment, and then release to allow the head to move back to the starting position.