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Healthy Computing Email Tip 455: Free Your Neck

Neck and shoulder discomfort are common symptoms experienced at the computer, especially as we focus to read the screen or perform detailed work.  Improve your health and productivity when you free your neck.

How To Free Your Neck*:

Sit at the edge of your chair with your feet shoulder-width apart and slightly forward of your knees. Let your arms hang down while your hands rest on your lap. Do the following (remember to breathe).

Look to the right with your eyes and rotate your head as far as it will comfortably move. Remember the farthest spot where you could look.

Rotate your head back so that you are looking straight ahead; relax.

While keeping your heels on the floor, rotate your feet to the left then back to straight ahead. Then again rotate your feet to the left and back again.  Repeat 10 times.

With the feet straight ahead, look to the right with your eyes and rotate your head as far as it will comfortably move. Observe how far you can look.

In almost all cases, you can see much further after having moved your feet.  Repeat the same instructions while rotating your head to the left and your feet to the right.   Remember to keep breathing.

Repeat this and other large movement breaks every 30 minutes.

 

*Adapted from presentation by Servaas Mes.

 

The Institute for Holistic Healing Studies and Human Resources sponsor the distribution of Healthy Computing Email Tips. Copyright 2009 Erik Peper, Ph.D. and Katherine Hughes Gibney. Permission to copy and distribute Healthy Computing Email Tips for personal use is granted. Distribution or copying of Healthy Computing Email Tips for commercial purposes is prohibited without prior written consent of the copyright holders.
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