Sample streching exercises for programmers:

  • start with several exercises for head


  • stretch your neck left and right(helping with arms very gentle, almost no effort) - it's like touching shoulder with chin


  • stretch your neck front and back(without arm)

  • then shoulders

  • rotate hands over the body. 10 rotation forward and 10 rotation backward

  • stretch your lower-trunk - place one hand on the knee and the other on the upside of the head. Left and right 10 second

  • stretch your triceps(with arm support) first left hand for 10 seconds and then the right one

  • stretch your shoulder(with arm support) first left hand for 10 seconds and then the right one

  • some chair exercises:

  • for the end you can do a 5 minute walk.