Try the following Ergonomic Exercises:
- Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch break.
- Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.
- Rest your eyes by covering them with your palms for 10-15 seconds.
- Use correct posture when working. Keep moving as much as possible.
This is due to the fact that so many jobs require prolonged work days spent at desks and workstations that are not always designed with the employees comfort in mind.
By taking frequent breaks and performing these computer exercises every hour, you can break through pain and continue to work productively throughout the day.
During your coffee or lunch breaks, be sure to stand up and stretch your legs a bit to get your circulation going.
Rotate your wrists and bend your fingers at all of the various joints. Raise your hands above your head to stretch your neck and shoulders, and also consider moving your head side to side and your shoulders up and down.
Extend your arms across your body and twist side to side to stretch the upper body. To release muscle tension, consider going on a short walk outside your building. The fresh air should help to invigorate and recharge your body.
If you regularly use a computer while working, be sure to practice ergonomic mousing, which means that you always keep your mouse at the same height as your keyboard and avoid letting your wrist rest on a cushion.
Your forearm should be free to move the mouse in order to relieve stress on your wrist. Also try to keep the mouse right next to the keyboard to allow your forearm to rotate easily between the keyboard and mouse.
