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ealthy Computing Tips

Healthy Computing: Relief and Pamper Time

© 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
Ok, so youve figured out that we really want you to take breaks. We suggested you stretch at your desk then, we suggested that you move at your desk. Now, another reward. Give yourself gentle massages at your desk. Then when you splurge and get a massage, youll be more relaxed and feel more pampered. Take time this week to give yourself some RELIEF AND PAMPER TIME.


Gentle movements or massage can help to stimulate blood flow and bring energy to tired muscles. Following are a few to do during your breaks (remember to breathe diaphragmatically):

  • Arm and Leg Rubdown: Do this either sitting or standing. Gently squeeze and massage each arm and leg, rubbing from top to bottom as you exhale. Imagine that you are giving a friend or loved one a gentle massage, rubbing out all of the days tension. Finish off by gently rubbing your fingers and hands.
  • Low Back Rub: Do this either sitting or standing. Using the back of your hands, begin by rubbing your buttocks in circles; circle up your back until you pass your lower ribs. Reverse your circles, working down. Change the speed and make the circles smaller or larger.
  • Eye and Face Circles: Sit back in your chair and close your eyes. Use your first and second fingers to make firm yet gentle circles around your eyes. Start from the bridge of your nose and circle along the eyebrows to the corners of your eyes. Now, do the same circle along the lower bone ridge, starting from the nose and working out. Do this circling motion around your mouth, chin, ears and jaw whenever you have time.

Do stretching, strengthening or massage movements throughout the day to help maintain health.

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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