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ealthy Computing Tips

Healthy Computing: More 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
Did you practice some of the stretches we sent you last week? If not, make a commitment to yourself to do a stretch or self-massage every hour. If you spend 1 minute per hour taking these stretch breaks, it only adds up to 8 minutes per day. Think of the value of that investment in yourself! Take time out to give yourself MORE 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):

  • Twister: Sit comfortably erect on your chair with your feet flat on the floor. Gently swing your arms to your left and turn your head to your right. Swing side to side, always with your head turning in the direction opposite of your arms and shoulders. Do this for about 30 seconds.
  • Shoulder Circles: Sit comfortably erect with feet flat on the floor. Gently shrug your shoulders, circle them back, and drop them, resting fully for 2 seconds. Now, shrug again and circle your shoulders forward, stopping to rest when they are down. Do this for 30 to 60 seconds. Alternate directions and change the number of consecutive times in each direction (e.g., forward 3, back 5, forward 2&)
  • Eye Circles: Sit back in your chair and gently close your eyes. With the lids closed, gently circle your eyes to the right. Complete 3 or 4 circles then, reverse the circle.

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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