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ealthy Computing Tips

Healthy Computing: Foot Ball Massage

© 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 disorders with Healthy Computing Email Tips. Each week we provide hints to help you stay healthier while working.
Do your feet scream for attention? Do they feel trapped in your shoes? Do you take your shoes off almost immediately upon arriving at home? Sitting at a computer during the day without much movement can be stifling for the whole body, especially for the feet. Without muscle movements lymph fluid and blood tends to pool in the legs and feet. Free yourself and energize with FOOT BALL MASSAGE.


This requires 1 or 2 tennis balls.

Stand bare-foot and lean against a wall or closed door. Make sure that you are completely relaxed and breathing diaphragmatically. Place a tennis ball under one foot and gently roll it on the floor. Roll the length of the foot, then in circles. Change the pressure from light to firm. Roll the ball for 1 to 2 minutes then, switch feet and massage your second foot in the same way.

Alternatively, sit comfortably in a chair. Place a ball under each foot and roll from heel to toe, then in circles. Keep your body relaxed and maintain your diaphragmatic breathing. Do this for 2-3 minutes.

Optionally, use nubbed massage balls.

Relax you whole body as you relax your feet.

*We thank Monika Fuhs for suggesting this practice.

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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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