1 Sit properly in a good chair designed for desk work. Your back should be straight, your shoulders back, and the top of your monitor
should be level with your eyes. If you have to look down or up, you need to adjust the height of your screen. Also, make sure that your
wrists do not lay on the keyboard or on the mousepad (unless you have a pad with a wrist rest). This will help prevent Carpal Tunnel
Syndrome. Keep your legs bent at the knees so that the knees are only slightly higher than your hips. Feet should be flat on the floor
or on a step stool of some sort.
2 Stand up every half hour to stretch or walk around a bit.
3 Stretch your calves, and give your eyes a break from focusing on your computer screen. This will also help prevent blood clots from
developing in your legs. Blood clots are very common among middle-aged computer users.
4 Learn to stretch. To stretch your neck, flex your head forward/backward, side to side and look right and left. Never roll your head
around your neck. This could cause damage to the joints of the neck.
5 Roll your wrists regularly (this will help prevent carpal tunnel syndrome if you spend a lot of time typing).
6 Roll your ankles regularly, this helps improve blood circulation (and that tingling feeling you can get when blood circulation is
cut off, also known as "Pins and Needles").
7 Notice if you tend to hunch in front of the keyboard. To counter that, perform the following exercise: open your arms wide as if you
are going to hug someone, rotate your wrists externally (thumbs going up and back) and pull your shoulders back. This stretch is moving
your body the opposite way to being hunched and you should feel a good stretch across your upper chest.
8 Contract your abdominal and gluteal muscles, hold them there for a few seconds, then release. Repeat this for every few minutes all
day long while you are working at your desk. You can also perform Kegals while sitting.
9 Stretch your arms, legs, neck and torso while sitting. This will help prevent you from feeling stiff.
10 Take advantage of the downtime created by rebooting or large file downloads to get up and try something more ambitious such as doing
a few push-ups, sit-ups, and/or jumping jacks. Beware of your snickering co-workers though.
11 Acquire a hand gripper. They are cheap, small and light. When you have to read something either on the screen or on paper, you
probably won't be using your hands very often so squeeze your gripper. It is an excellent forearm workout.
12 Acquire an elastic band (also cheap, small and light) and use it to do the actions mentioned in step 9 (i.e., when stretching your
arms, do it by pulling apart the elastic band). You will not only stretch but it will also work the muscles slightly.
13 Take a few deep breaths. If possible, get some fresh air in your lungs.
14 Invest in a large size stability ball or stability ball style desk chair, and sit on it with back straight and abs firm. The actual
stability ball is more effective, however the chair is a more viable option for use in an office environment. Sit, bounce or do basic
toning exercises while watching TV or talking on the phone as well. Use the actual ball form in moderation when typing, as this is
probably not the most supportive seating to prevent carpal tunnel and tendonitis.
15 While sitting, lift up your legs on the balls of your feet and set them down. Repeat these until your legs are comfortably tired.
Then repeat it again about 10 minutes later. Do this whole routine for about an hour or so. This will exercise your calves.
16 Have a bottle of water by your side and make a habit of drinking some every half hour. If you do this consistently you will begin to feel more alert.
17 A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your
body. Twist your hands in so they point towards your body and lean forwards, hunching your shoulders.
18 Take this a step further and push your shoulders and elbows closer to the desk.
