Join Now!      Login

Whole Person Wellness Program Wellness Model
Skip Navigation Links
Health Centers
Key Services
Vitamin D Poll
Are you currently taking a Vitamin D supplement?


 Healthy Computing: Squeeze 
The following is one in an ongoing series of columns entitled Healthy Computing Tips by . 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.

 Comments Add your comment 

 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......moreErik Peper PhD
 From Our Friends
Popular & Related Products
Popular & Featured Events
Error Reading Event Calendar
Dimensions of Wellness
Wellness, Feeling, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Wellness Inventory       Wellness Center
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Nutrition Center       Fitness Center
Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar