Office Ergonomics

Back (1)
1. Lean forward to stretch
2. Keep your head down and your neck relaxed
3. Hold 10-20 seconds
4. Use your hands to push yourself upright

Back (2)
1. Stand with hands on your hips
2. Gently turn your torso at the waist and look over your shoulder until you feel the stretch
3. Hold 8 – 10 seconds
4. Repeat other side
5. Keep your knees slightly flexed
6. Do not hold your breath

Hands & Wrists (1)
1. Place your hands palm-to-palm in front of you
2. Move hands downward, keeping your palms together, until you feel a mild stretch
3. Keep elbows up and even
4. Hold 5-8 second

Hands & Wrists (2)
1. Separate and straighten your fingers until the tension of a stretch is felt
2. Hold 10 seconds
3. Relax, then bend fingers at the knuckles and hold 10 seconds
4. Repeat the first stretch once more

Shoulders & Arms (1)
1. Interlace your fingers behind your back, palms facing your back
2. Slowly turn your elbows inward while straightening your arms until a stretch is felt
3. Lift your chest bone slightly upward as you stretch
4. Hold 10 seconds

Shoulders & Arms (2)
1. Hold your left arm just above your elbow with your right hand
2. As you look over your left shoulder, gently pull your elbow towards the opposite shoulder until a stretch is felt
3. Hold 10-15 seconds
4. Do it for both sides

Palming

Palming is an activity you can do to relax your eyes periodically throughout the day. Here's how it's done:

1. Cover your closed eyes with your hands, so that the palms are over (but not touching) your eyelids. Your fingers should overlap above your nose on your forehead;
2.Take several deep breathes and take in the complete darkness (or visualize a relaxing setting);
3. After 20 seconds or so, uncover your eyes and allow them to refocus. You're ready to continue your day!

Refocus Routine

If you regularly work with your computer, you should periodically look away to allow your eyes to change focus. This exercise should be repeated regularly throughout the day. Here's how to do it:
1. Identify 2 objects that are roughly 20 feet away and relax;
2. Comfortably focus on one object for approximately 10-15 seconds, then focus on the other object for 10-15 seconds
3. Return your focus to your monitor and continue working.

This in essence is the art of healthy computing.
image & article courtesy: healthycomputing.com