5 Best Exercises For Long Time Spenders In Front Of Computer

I know, you were expecting a “spending too much time in front of the computer is bad for the body!” kind of article, right? Unfortunately, I must disappoint you.

Technology has advanced significantly and most of us spend a lot of time on technological devices (computers, phones, etc.), whether it’s to play games and have fun or because of work. There are also a lot of people who spend a lot of time on the computer and at the same time exercise regularly.

I’m sure you’ve heard this pattern in many places:

“Technology is evolving, yes, but instead of being afraid of it, we should adapt to it.’’

In these times when you spend a lot of time on your computers or on your phones and unfortunately you can’t reduce the time you spend, I don’t want you to spend less time, I want you to adapt to the situation.

Here are some exercises for those who spend a lot of time in front of the computer and phone. these can contribute to their body and increase their self-confidence with the straightness of their posture when they look in the mirror:

Improving posture involves strengthening various muscle groups, especially those in the core, back, and shoulders, while also increasing flexibility. Here are five exercises that can help improve posture:

1. Plank:

1. • Start in a push-up position with your arms straight.
   • Lower your forearms to the ground so that your elbows are directly beneath your shoulders.
   • Keep your body in a straight line from head to heels, engaging your core muscles.
   • Hold the position for as long as you can, gradually increasing the time as you get stronger.

2. Bridge:

1. • Lie on your back with your knees bent and feet flat on the floor.
   • Lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
   • Squeeze your glutes and hold the position for a few seconds.
   • Slowly lower your hips back down to the starting position.

3. Cat-Cow Stretch:

1. • Start on your hands and knees in a tabletop position.
   • Inhale as you arch your back, dropping your belly towards the floor (Cow Pose).
   • Exhale as you round your back, tucking your chin to your chest (Cat Pose).
   • Repeat this flowing motion for several repetitions, focusing on the movement of your spine.

4. Wall Angels:

1. • Stand with your back against a wall and your feet a few inches away from the base.
   • Bring your arms up so your elbows and backs of your hands are touching the wall.
   • Slowly slide your arms up and down the wall, maintaining contact with the wall throughout.
   • This exercise helps to improve shoulder mobility and strengthen the muscles responsible for good posture.

5. Thoracic Extension Exercises:

1. • Sit or stand with your back straight.
   • Place your hands behind your head, elbows pointing outward.
   • Gently arch your upper back, focusing on the thoracic spine (the upper and mid-back).
   • Hold for a few seconds and return to the starting position.
   • Repeat this movement to improve flexibility and extension in the upper back.

Remember to perform these exercises with proper form, and be consistent in your routine for the best results. Additionally, consider incorporating general lifestyle changes, such as taking breaks to stretch and move during prolonged periods of sitting, to support overall posture improvement. If you have specific concerns about your posture or back health, it’s advisable to consult with a healthcare professional or a certified fitness expert.