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Computer I sit in front of the computer all day

Here is our suggested training programme:
Many of us work in jobs that require extended time sitting at a desk. Although it can be hard to do, stepping away from the desk and moving is the first step to living pain free. Set some time aside to build up your co-ordination skills and practice endurance exercises at the gym or at home.

Other useful tips to be healthy at your desk include making sure you’re sitting properly.
- Adjust your chair - this can help to support your back and allows you to rest your feet flat on the floor.
- Place your screen at eye level
- Make objects accessible: Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things. Keep your mouse close and your keyboard at a distance which allows your wrists to rest between typing.
- Don’t sit in the same position for long periods. Short, regular breaks can help prevent repetitive strain injury (RSI) and other upper limb disorders. Most jobs provide opportunities to take a break from the screen, such as filing or photocopying. Try to make use of them.

These steps can also help reduce the risk of RSI and other work related aches and pains.

Some activities to consider:
Weight training with a gym machine, cycling, running outdoors, aqua-aerobics, tennis, racquetball/squash.

Mobility
  • Inner thigh muscles
  • Back muscles
  • Hamstring muscles
  • Front thigh muscles
  • Thoracic spine/ lumbar spine
Strength
  • Lateral torso muscles
  • Press-ups
  • Abdominal muscles
  • Pull-ups
  • Outer leg muscles
  • Neck muscles
  • Back and buttock muscles
Co-ordination
  • Jumping exercise
  • Balance training
Stamina
  • Swimming
  • Aqua-jogging
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