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Which of the following in NOT a direct benefit of a regular walking regimen?
ealthy Computing Tips

Healthy Computing: Squeeze

© 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
Optimize your performance and prevent computer-related injuries with Healthy Computing Email Tips. Each week we provide hints to help you stay healthier while working.
Do your legs feel a little sluggish at the end of the day? Do you find that you are sometimes stiff when standing up? Do you tend to wrap your legs around the base of your chair or constrain your leg movement because you have limited legroom when working? Sitting all day, either at the computer or in meetings, and constricting leg movements can contribute to leg discomfort, a common complaint amongst computer users. Wake up sluggish legs and prevent discomfort when you SQUEEZE.


Sit comfortably erect at the edge of your chair, feet flat on the floor about 6 to 8 inches apart. Slightly tighten your abdomen, lean forward and rest your forearms on your thighs. Make fists with each hand and place them side-by-side between your knees.

As you exhale, gently squeeze your knees together against your fists. Feel a tightening of the adductor muscles in the insides of your upper legs. Hold for 2 to 3 seconds and let go completely. Repeat 10 to 15 times, each time feeling the adductor muscles tighten and let go.

Slowly stand-up on an exhalation and shake each leg out.

Optional tools for this exercise:

  • A ball that is a little smaller and softer than a soccer ball is an excellent tool for this exercise
  • A firm pillow
  • A jacket, sweater, or coat rolled up

Do this or other strengthening exercises throughout the day as well as during meetings and on BART or MUNI.

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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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