Bangalore: Today's "sedentary occupations" need physical strength and some amount of fitness. Especially for those who have to sit in front of a computer and tap incessantly at the keyboard for hours together.

Trainers in health clubs and gyms are beginning to realise this and are prescribing the type of exercises that strengthen the back and shoulders, arms and wrists. The arm, wrist and elbows are prone to repetitive stress injuries among those working constantly on computers.

"Isometric exercises can help strengthen the back and shoulders with simple moves with dumb-bells. With better muscle strength, working for long before a computer can become less tiring," says Bijou John, trainer at a gym in Indiranagar.

Some exercises do not need any costly equipment and can be done easily at home. You stand with your arms stretched above the head, holding both ends of a rolled up towel.

The arms need be stretched just a little wider than your shoulders.

Without moving the hands you try to stretch the towel, using the shoulder muscles. Then slowly bring the arms down and ease on the stretching motion.

"When you lift the towel up, you stretch the back and shoulders, and when you bring the towel down, you contract the same muscles. Do it up to eight or ten times if possible and much of the strain on the shoulder and back will ease when you are working," says Bijou.

The towel comes in handy for another exercise to strengthen shoulders. You stand with your arms hanging below waist level, holding towel. You slowly lift up the towel, arms bent, to one side of the body. Then flexing the arms you pull on the towel.

Do it alternately on both sides of the body, to strengthen both shoulders.

For strained

nerves

"The neck really takes a beating when you sit in front of a computer for hours together. The bones and nerves are constantly strained and the result can be more than just aches and pains; some people even feel spells of serious giddiness which can end with a fainting spell," says Natasha Singh, trainer at a health club in Koramangala.

Many of the members are information technology professionals.

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