10 sports that every programmer and designer must do

10 sports that every programmer and designer must do categoryProgrammer Life

Programmers and designers sit in front of the computer most of the time. Effective exercise helps them to work better.

The traditional:

When sitting at the computer table

• Feet touch the ground.
• Bend your hands at the elbows.
• Hands should be on the table when typing.
• The keyboard and mouse should be at your fingertips.
• The display should be at the level of sight, not high.
• The best light should come from above. That light should be from the ceiling.
• Overlook every 20 minutes. It can reduce the fatigue of the eyes for a long time staring at objects near the distance.
• The mouse and hand are about the same size.
• Use the full-size ergonomic keyboard. I personally prefer the two brands of Microsoft and Logitech.

Exercise: 1. Eye Exercises

Although there is no clear scientific data to show that eye exercises can improve vision. However, most of these eye movements are ergonomic.

You can also use moisturizing eye drops if you look at the screen all day long so that you feel the eye dry. Also make sure the room and the office have enough light at work. If one day you walk out of the office and your eyes feel tingling, it means you don't have enough light in your office.

Working in dim conditions can lead to myopia. Make sure you have enough light.

2. Palm Exercise

Palm exercise is necessary for those who are sitting in front of the computer all day.

1. Warm-up preparation

, shake your hand. Do a minute to avoid the flexion muscle tension. You can imagine that you've just washed your hands and you're throwing them dry.

2. Stretch your fingers

Palms up, fingers down, as far as possible to separate and then close the palms, in the process always keep the fingers do not separate.

Stretch your Thumb

1. Hand in the face, palms toward yourself, then use the other hand gently to the bottom of the thumb.
2. Hold for 20 seconds.
3. Repeat for the other hand.

3. Stretch your hands

1. Arm straight, inside the wrist downward,.
2. Gently stretch your fingers and, without causing pain, use the other hand to break the palm as best as possible.
3. Hold for 20 seconds.
4. Repeat for the other hand.

4. Reverse stretch hand.

1. Hand on the edge of the table, palm natural downward, action.
2. Hold the hand with the other hand and gently apply pressure to the maximum value you can withstand without causing pain.
3. Please note that people do not feel pain, but must be able to feel the hand in the stretch.
4. Hold for 20 seconds.
5. Repeat for the other hand.

3. Neck exercises

Basic stretching action to prevent muscle and neck paralysis. This stretch will not only help maintain body shape, but also repair the prominent cervical spine.

Please follow the steps below:

1. Find a corner in the room, or you can stand in the office, about 0.6 meters from the corner.
2. Keep both feet close together.
3. Attach two arms to the wall and the elbow slightly below the shoulder. (Fig. 1)
4. The front arm should be completely attached to the wall. If not, please adjust.
5. Tilt the wall as far as possible while keeping the body straight. You will feel a sense of stretch just below your neck and in front of your shoulders and chest.
6. Hold for 30 seconds.

This helps align the shoulders, chest and neck.

4. Chin Exercise

The chin is one of the simplest and most effective exercises to relieve neck pain. This workout solves problems that come from seeing small text on the screen all day long.

This method can not only stretch, but also strengthen the muscles, helping you to push the head back to the shoulder alignment.

Do this exercise to find a wall, and then back to the wall like this, stand upright.

Put your hands on your chin and push them to your neck. Hold for 5 seconds, then release and do 5 times.

Not only does this benefit the neck, it also improves morphology and helps to relax the eyes. Make sure to do at least 2-3 times a day.

5. Back Exercise

Lie down, body upside down, knees bent on both legs.

1. Bend your knees to the right.
2. Hold for 15 seconds.
3. Back to the starting position.
4. Bend your knees to the left.
5. Hold for 15 seconds.
6. Back to the starting position.
7. Do it 5 times.

1. Bow up the back to make the lower back vacated. Keep it as elevated as possible for 5 seconds without causing pain and then relax.
2. Do it 5 times.

1. Kneeling on the ground, limbs on land,.
2. Relax, do not deliberately support the body.
3. Bend your back upward as if someone was pulling.
4. Hold for five seconds.
5. Back to the original position.
6. Do it 5 times.

1. Sit upright on the stool and put the right leg on the left leg. 2. Lean your left hand on your right leg and twist your body. 3. Hold for 10 seconds. 4. Do it in a different direction.

1. Sit straight on the stool and pull your shoulders back.
2. As shown in.
3. Hold for 5 seconds, then release.

6. Leg Exercises

In the lounge

1. Stand upright, legs slightly apart, not too far, but not too close.
2. Keep your face straight while relaxing your chin.
3. While keeping your back straight, make your right foot stride forward as far as possible.
4. Lift the left foot slightly to make the heel upward, but the toes still touch the ground.
5. At the same time, knees are bent.
6. Change one foot and do it again.

Jumping exercises

1. Stand upright. 2. When jumping up, lift your hands over your head and stretch your legs naturally, as shown in the second picture. 3. Jump again, then go back to the initial position. 4. Do it 10 times over and over again.

Foot Exercises

1. Two feet on the stairs, the heel vacated, toe focus.
2. Keep the rest of the body straight, heel down, for 10 seconds.
3. Stand up and hold for 5 seconds.
4. Repeat the entire process.
5. Do it 5 times.

The above exercises and exercises are very useful for software developers and designers.

Original: http://mohammedlakkadshaw.com/blog/10_Must_do_excersies_and_ergonomics_for_software_developers_and_designers.html
Translation: http://www.codeceo.com/article/every-programmer-need-exercise.html

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10 sports that every programmer and designer must do