A Stretch to Counteract the Computer Slouch

The computer brings us all kinds of wonders these days. Not only do we use it for work, now the Internet lets us gather information, go shopping and simply amuse ourselves for hours on end.

But what our computers can’t do is protect our bodies from the problems that come from too much sitting and the inevitable slouching that goes with it. The longer you sit in front of your computer at your desk, the more problems that can develop.

After long periods of sitting, typing, clicking your computer mouse and talking on the phone, your shoulders tend to roll forward and your back starts to hunch over. To counter this action, you need to stretch out the tight areas in the front part of your shoulders and open up your chest.

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This is a quick, relaxing stretch that you can easily incorporate into your workday. It’s also a useful move to do before your regular exercise session--whether it is weight training, stair-stepping or jogging. It places your body in proper alignment before you start working out, which gives you more control over the movements you perform.

Proper alignment and posture always make the time you spend in training more efficient and effective. When doing this stretch, remember to breath fully and deeply throughout the exercise. The breathing serves to “open” the “closed” part of your body and energizes you, promoting an improved sense of well-being. This can come in pretty handy during a particularly stressful day.

1. Sit toward the front edge of a sturdy chair. Place your feet hip-width apart with your ankles directly below your knees. Sit up straight, and do not lean against the back of the chair. Hold a strap or belt (not a rigid stick) in front of your chest. Your arms should be parallel to the floor with straight elbows. Extend your arms at about a 45-degree angle from your body. (Note that the difficulty is increased when you move your hands closer together.) Before raising your arms, roll your shoulders up toward your ears, then push them back, moving your shoulder blades toward each other. Finally, relax your shoulders down away from your ears. Now breathe in, and on the exhale draw your abdominal muscles in toward your spine. Do not let your rib cage protrude.

2. Maintain this position with your torso as you inhale again, this time slowly raising your arms overhead. Keep the strap taut as you bring it up behind your head. Your chin should stay level to the floor, and make sure you don’t arch your back. Hold this position for 30 seconds or longer while you continue to breathe comfortably. As you gain flexibility, you can begin to rotate at your shoulder joint and move your arms farther back until your palms and forearms are facing the ceiling. You should feel a moderate stretch, with no pain, in your upper arms, shoulders and across your chest. Reverse the direction to bring your arms back to the start position. Repeat this sequence whenever you want to relieve any stiffness or tension in your upper body.

Do this exercise as often as you can so you don’t develop the “sloppy slouch.” Or use it to loosen up before an important meeting. Helpful as it is, it’s not the whole answer to protecting your back and improving your breathing while you’re on the job or the Web. To look and feel better, we’ve all got to keep reminding ourselves to pay attention to posture, especially at our desks. Even in this high-tech age, Mom’s age-old advice--”sit up straight”--was the best after all.

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Joan Voight, a San Francisco-based journalist, contributed to this column.

* Karen Voight is a Los Angeles-based fitness expert whose column appears on the first and third Mondays of the month. Her latest videos are “Ease Into Fitness” and “YogaSculpt.” You can contact her at kvoightla@aol.com.