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ealthy Computing Tips

Healthy Computing: Move and Sway

© Erik Peper PhD

The following is one in an ongoing series of columns entitled Healthy Computing Tips by Erik Peper PhD. View all columns in series
We are often captured by the computer and we may sit for hours without leaving our workstation. We may even take our coffee break at the computer and continue to work while eating our lunch. This immobile work style may contribute to our discomfort. Health at the computer is improved by reducing stress and avoiding immobility. Therefore, many times during the day MOVE AND SWAY.


Push your chair back and stand up (if you are wearing high heels, take them off). Have your feet shoulder width apart and feel how your feet are supporting your weight. While you continue to breathe, allow your arms to hang loosely at your sides. Gently and slowly bend at your ankles. Move your knees and hips so that your ankle joints move. Do this slowly and feel how the movement is not just limited to your ankles. As your ankles move observe how your whole body moves. If your body does not sway, move your body in rhythm with the movement in the ankles. Continue with small movements for a few minutes and then shift upward and move your knees, then your hips, back, shoulders, neck, arms, hands and head. Observe how your whole body moves when you move one joint.

Optional, listen to gentle music and move rhythmically with the music.

After a few minutes, observe your energy. Are you more alert and loose?

*Adapted from Peper, E. & Gibney, K. H. (2000). Healthy Computing with Muscle Biofeedback. Woerden: Biofeedback Foundation of Europe.

Copyright 2003 Erik Peper, Ph.D. and Katherine Hughes Gibney
Permission to copy and distribute Healthy Computing Email Tips for personal use is granted. Distribution or copying of Healthy Computing Email Tips for commercial purposes is prohibited without prior written consent of the copyright holders

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About The Author
Erik Peper, Ph.D. is an international authority on biofeedback and self-regulation. He is Professor and Co-Director of the Institute for Holistic Healing Studies, Department of Health Education, at San Francisco State University. He is President of the Biofeedback Foundation of Europe (2005) and past President of the Association for Applied Psychophysiology and Biofeedback.......more
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