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Mid-Back Squeeze and Hug

Pull your elbows back, then squeeze your shoulder blades together. Pause, then reach your arms around your body and hug yourself.

Low Back Stretch

Stand with your palms placed on your lower back. Gently arch your back to stretch and then return to standing upright with your back straight.

Shoulder Shrugs and Roll

Raise your shoulders up, then down. Slowly circle your shoulders, first in one direction and then in the other.

Neck Retraction

Glide your head back and then forward, keeping the chin level. Alternately, slowly rotate your head both clockwise and counter-clockwise.

Chair Rock

While sitting in your chair, slowly shift your weight from side-to-side. Then you can push on the arms or seat pan of the chair, flexing your trunk.

Ankle Circles, Flex & Point

Slowly circle your foot, first in one direction and then in the other. Point and flex your foot. Repeat with the other foot.

Breath and Posture Check

Sit up straight in your chair. Breathe deeply, raising your shoulders with each breath. As you exhale, let your shoulders relax.

Finger Clench and Spread*

Make a loose fist and hold it for several seconds, then spread your fingers wide. However, avoid making a tightly clenched fist or other extreme postures that could potentially aggravate a repetitive motion illness. Gently shake your hands and fingers.

Wrist Circles and Stretch*

Slowly circle your hands, first in one direction and then in the other. Then bring your palms down and then up. However, avoid making extreme postures that could potentially aggravate a repetitive motion illness.

Eye Exercise: Blinking

Blink your eyes often in order to keep them moist. This also helps to prevent itching, irritation and helps in cleaning the surface of the eye.

Eye Exercise: Palming

Cup your hands over your eyes and hold them there for a minute. This rests your eyes from the ambient light.

Eye Exercise: Refocusing

Alternate looking from your computer monitor to an object at least 20 feet away, focusing on both objects as you view them.


* Workers using computers to perform their work who have an existing repetitive motion illness should not perform this exercise without first consulting their physician.