COMPUTEROBICS

Being troubled with aches and pains acquired from using your home or office PC? Just follow these simple tips and exercises and you'll be surprised on how long you would last (in using the PC, of course).

Index:

General Rules:

• Take a short break from the PC at least every hour.
• Get up and move around.
• Frequent, short breaks are desirable if your situation allows.
• Rotate your tasks when possible to avoid constant keyboard work.
• Take mini-breaks as needed to stretch your body and rest your eyes.

Eye Exercises:

• Blink often to keep your eyes moist and clean.
• Refocus your eyes by looking away from your screen and focusing on a distant object at least 20 feet away every 10 minutes or so.
• Roll your eyeballs clock and counter-clockwise three times each to exercise them.

Neck Exercises:

• Release tension in the neck by looking back over the shoulder while sitting straight up. Hold for ten seconds, then slowly turn head and look back over the other shoulder and hold.
• While sitting and looking forward, slowly tilt your head to the left side. As you feel a good and even stretch, hold it for ten to 20 seconds. Do not overstretch. Repeat the same stretch to the right side and then down toward your chest.

Wrist and Hand Exercises:

• Hang your arms at your sides and relax. Spread your fingers until you feel a stretch. Count to five slowly. Then make a loose fist, bending your fingers at the knuckles and count to five slowly, again. Relax your hand. Repeat several times.
• Gently massage wrists and hands to relax muscles and improve circulation.

Back Exercises:

• Place your right hand on your left shoulder and point your elbow out in front of you. Place your left hand on the extended right elbow and push the elbow back toward you. Hold the stretch for five seconds and repeat with other arm.
• With your fingers interlaced behind your head, keep your elbows straight out to the side. Keep your upper body in a good vertically aligned position. Now pull your shoulder blades toward each other to create a feeling of tension through the upper back and shoulder blades. Hold this position for eight to ten seconds, then relax. Repeat several times.
• With your left hand reach toward the back of you lower neck, pointing your elbow up. With your right hand gently pull your left elbow toward your head until an easy tension-stretch is felt in your shoulder or back of your upper arm. Hold comfortable stretch for 30 seconds. Switch arms/sides.

Shoulder Exercises:

• Relax shoulders by rotating them backwards several times and then forwards.
• Shoulder Shrig: raise the top of your shoulders toward your ears until you feel slight tension in your neck. Hold this position for three to five seconds. Repeat two to three times.

Important Note:
Be sure to inform your boss and co-workers that you are actually performing repetative strain injury (RSI) prevention exercises, especially when doing the eye exercises. HoopCycles won't be held responsible for people losing their jobs due to suspected psychological disorders.

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