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ealthy Computing Tips

Healthy Computing: Relief

© 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
Do you find that you begin to ache when working at the computer? Does a good massage sound inviting at the end of the day? When working for extended periods we often begin to ache, especially at the end of a long week. We can prevent that aching by taking a few moments to give ourselves some RELIEF.


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):

  • Rib Stretch: Sit comfortably erect in your chair with your feet flat on the floor. Gently reach toward the ceiling with your right arm and feel your ribs open up. Alternate between left and right about 5 times each side.
  • Finger Stretch: Open and close your hands, extending your fingers as fully as you can. Do this 5 times, rest for 5 seconds, and do another 5 times.
  • Mid-Back Stretch: Cross your arms over your chest and place your hands on your opposite shoulders. As you exhale, gently drop your chin to your chest and pull your shoulders forward, stretching your mid-back. Slowly pull yourself up vertebra by vertebra. Repeat 2 to 3 times.
Do stretching or strengthening 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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