Here's how to take the pain out of computer work (at least some of it!).
Tension releasing exercises
Neck -
Slowly tilt head as far to the left as possible, then to the right...repeat 3 times.
Slowly tilt head forward until the chin rests on the chest...hold for 5 seconds...repeat 3 times. Slowly tilt head as far back as possible...hold for 5 seconds...repeat 3 times.
Slowly turn head as far left as possible...then forward, then to the right...repeat 3 times.
Shoulders -
Roll shoulders forward in a circle, the bigger the circle, the better the result...do 5 rotations...then do 5 backward rotations.
Extend both arms out wide, slowly stretch them toward your back, squeezing the shoulder blades together...then slowly bring your arms forward and touch the back of your hands together in front of you...repeat 3 times.
Back -
Sit upright, place both hands behind your head, slowly stretch your torso backwards and hold for three counts...then bend all the way forwards stretching your arms toward the floor in front of you...repeat three times.
Sit upright, rotate your pelvis forward and hold for 5 counts, then rotate the pelvis backwards, pressing against your chair and hold for 5 counts.
While seated, grab your left shin with both hands and slowly pull your leg to the body and hold for 5 counts...repeat 3 times then repeat with right leg.
Legs and Feet -
Slowly rotate your left ankle 3 times to the left, then 3 times to the right...repeat with right ankle.
Slowly stretch your left foot upwards as far as possible...hold for 3 counts...then downwards for 3 counts...repeat 3 times...then repeat with right foot.
Elbows -
Place your elbows at your sides, with your forearms out in front of you with your palms up...without moving your elbows, bring your hands up to your shoulders...then slowly down again until forearms are extended...repeat 5 times...then repeat with palms down.
Wrists -
Stretch your arms out in front of you, parallel to the floor; bend your hands backwards at the wrist slowly as far as possible and hold...repeat 5 times...then 5 times downwards.
Fingers and Wrists -
Make tight fists with your hands, slowly open and stretch the hand as wide as you can and hold for 3 counts...repeat 3 times.
Grip object (tennis ball, arm of your chair, desk edge, etc.) tightly...then relax...repeat 3 times.
Give hands a good "shake" after exercises and periodically while working them hard.
Place right thumb in left hand and use middle finger to massage the spots behind and between the knuckles on the left hand...(3 places for 4 fingers)...then use right thumb to massage the base of the left thumb...switch hands and repeat.
Massage each finger slowly working from the knuckle towards the fingertip.
