HEALTHY COMPUTING EMAIL TIP 557: INCREASE ROTATION
The neck and back often stiffen after working at the computer and it seems that it is more difficult to look behind you. The tension in the neck increases as the head thrusts forward to focus on the screen. Reduce the neck and shoulder tension and INCREASE ROTATION.
HOW TO INCREASE ROTATION*:
Stand up and place your feet shoulder width apart. Stretch your arms out
like an airplane wing and your index fingers are pointing to the walls.
Rotate your arms as far as they can to the right and to the left and
mentally mark the point on the wall where you right and left index fingers
are pointing. Remember these points. Do not force the rotations--go as far
as is comfortable.
Let your arms drop along your sides while you look straight ahead. Lift your shoulders toward your ears and hold for the count of five. Drop your shoulders down and then let them relax even more for the count of five.
Begin raising your shoulders; however, do it VERY SLOWLY and feel the tension increasing in the muscles as the shoulders are raised. Hold them up for the count of five and then let them go down VERY SLOWLY. When they are all the way down, let them relax even more Repeat this slow raising and lowering two more times.
Again, Lift your shoulders toward your ears and hold for the count of five. Drop your shoulders down and then let them relax even more for the count of five.
Finally, repeat the first rotation assessment by lifting your arms up and rotating your arms as far as they can to the right and to the left. Again look along the arms and index finger and observe how much further you can rotate.
Repeat this or other movement exercises every thirty minutes to increase body flexibility.
* I thank Sue Wilson for teaching this practice.