Posted by on Sep 25, 2009 in computer break, relaxation, relieving stress | 0 comments

neckexercisesSelf-Care doesn’t have to be expensive or elaborate. It doesn’t have to be a day at the spa or a lavish dinner out. Even the simplest acts of taking care of yourself will bring great benefit to you.

So many of my clients spend hours in front of their computers. Most do not even think to take a break for anything more than a quick bite to eat or a run to the bathroom.

When we sit at our desks, our shoulders are hunched forward, our neck is stiff, our heart is closed. It is so important to regularly counter this posture with stretches and movement.

Take regular breaks from sitting in front of your computer

Get up from your desk and raise your arms slowly over your head. Grab your left wrist with your right hand and gently tug, feeling the stretch in your side body. Breathe into the space. Switch hands and stretch your other side, breathing into the stretch.

Shrug your shoulders up. Really squeeze them toward your ears. Then release. Do this several times, feeling the tightness dissolve. Roll your shoulders forward several rotations, then reverse the direction.

Release the strain in your lower back by gently folding into a forward bend. You don’t have to touch your toes for this to be effective. Bend your knees slightly and let gravity pull your body down, allowing your head to drop. Hang like a rag doll and breathe into your back body. Imagine the tension leaving your body.

Relief for your eyes

Long periods of staring at a computer screen can strain your vision. Look away from the screen at least once every hour and stretch your eyes.

Close your eyes and squeeze them shut, then open them wide. Repeat.

Slowly look all the way up, then all the way down, all the way left, then all the way right. Move your eyes in a slow clockwise circle, as if you are looking at each of the numbers on a clock. Reverse the circle, going counter-clockwise.

15 minute power position that is sure to boost your energy level

Lie on the floor with your legs up the wall. Close your eyes and just breathe. If thoughts rush through your head, just notice them and let them go. Feel the weight of your legs supported by the wall and focus on your breath. This simple position lowers your heart rate, brings the blood back to the heart, relaxes your legs, your back.

After fifteen minutes, slowly roll over to your side and take your time standing up.

Balance all of that solitary sitting with movement and connection

Take a walk outside in the fresh air.

Notice some living things around you.

Water the plants.

Kiss your pets.

Call a friend for a chat and a laugh.

Consider scheduling your computer time between errands and chores to give your body and your mind more variety in the day.

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