Exercise for Computer Clients and Office Workers for Better Health


While you are exercising, read the notes alongside each instruction and consider whether your workstation is adjusted to suit you.

1  Neck Exercise:

  • Head rolls

Tenderly lower ear to shoulder and hold for 10 seconds. Gradually move jaw to trunkFurthermore, up to other head rollshoulder and hold for 10 seconds. Repeat a few times and be watchful not to broaden your neck back too far.




  • Head turnsexercise

Swing head to investigate the left shoulder and hold for 10 seconds. Turn head the other way and hold for 10 seconds. Repeat a few times

  • Button tuckschin moving

Raise the head to straighten the neck. Tuck the chin in and upwards creating a double chin. This also results in a forward tilt of the head. Hold for 10 seconds and repeat several times.Check neck posture

  • Position the highest point of your screen at eye level.
  • Use an archive holder specifically next to or beneath the screen — it spares you looking down.

2 Shoulders

  • Shoulder rollsshoulder roll

Circle shoulders forward several times, then backwards. Repeat 3 to 5 times.

  • Shoulder stretchshoulder strech

Extend arm above head, support elbow with hand and delicately haul elbow behind the head. Hold for 10 seconds and rehash a few times.

  • Relax your shoulders and lay your hands on your lap. Twist your elbows to 90 degrees and check the stature of your fingertips against your present work stature. On the off chance that the work (console or work area) is higher than your hands you might be slouching your shoulders pointlessly. Assuming this is the case, attempt and raise your seat tallness or bring down your work area tallness and attempt and unwind your shoulders while working.

3  Wrists, hands and arms

  • Wrist stretchwrist stretch

Interlace fingers, palms outward, and straighten arms in front. Hold for 10 seconds and repeat several times. Check hand and wrist posture

  •  While keying, keep your wrist straight while your fingers are suspended over the keyboard.
  • Keep elbows at keyboard level. This may mean adjusting the desk or chair height.
  • Don’t rest your wrists on the desk or keyboard. Keep hands suspended.
  • Rest on the desk between periods of keying.

4  Upper and lower back

  • Upper and lower back stretchstretching

Interlace fingers and turn palms upward above head; straighten arms then slowly lean slightly from side to side. Repeat movement several times.

  • Back archingarching

Stand up. Support lower back with hands and gently arch back. Gently arch back and hold for 5 to 10 seconds. Repeat as often as is needed.

  •  Sit well back in your chair. If your feet need support, use a foot rest.
  •  Adjust the backrest on your chair to support your lower back.

5  Legs

  • Foot rotationfoot rotation

Hold onto the chair with hands either side. Straighten leg and lift foot a few centimetres off the floor. Rotate foot and ankle both ways (point toes up) and extend (point toes down). Repeat several times per foot.

  •  If the seat of your chair is digging into the back of your thighs check that it is not too high or whether it is tilted backwards.
  • If the seat is too high lower the chair and desk or uses a footrest to support your feet.
  • Also, check the tilt of the seat and if necessary adjust it to a horizontal position.

6  Eyes

  • Eye exerciseeye exercise

Sit up straight, face forward and repeat this sequence several times without moving the head. Look up, then down. Look left, then right. Visual rest Look up and away from the screen. Focus on a distant object (more than 3 metres). For example, look out of the window or at a picture on a far wall. Shift vision back to screen and refocus.

       Check eye comfort

  • Is there enough light falling on your documents?
  • Do windows or light fittings cause glare or reflection on the screen? If so, try turning the screen or blocking the path of the light.
  •  Use a screen with a light background when working with text. Software with a light background for text is more comfortable for the eyes.


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