1. STRETCHING.
Consider quick and effective moves to stretch your muscles, relieve the strain on your
body and get your blood circulating. Focus on your neck, back and fingers. Stretch your upper back by
extending your arms in front of you. Start to round your upper body as you gently pull your arms forward.
Hold for 10 seconds, and switch sides. To release tension in your neck, drop your chin to your chest and
slowly roll your head to the left and right.
2. MONITOR HEIGHT. Make sure the top one-third of your monitor is
above eye level. This will decrease eyestrain and help prevent you from hunching. Look for ergonomic design
in your keyboard, monitor mount and computer mouse.
3. MEDITATE. Seriously. Sit with your back straight, feet flat on the floor. With closed or
open eyes, take a deep, full breath in through your nose until your stomach expands fully. Then slowly exhale
through your nose while bringing your stomach inwards as it deflates.
4. DESK POSTURE. How we sit in a chair and the angle of our computer
monitor have a direct impact on the strain felt by our eyes and the tension in our necks. Adjust your chair
so that your feet are flat on the floor (or a footrest) and your knees and hips are bent at 90-degree angles.
Lean your lower back against the chair back for proper curvature of the spine. This should help you avoid
hunching over and decrease back and neck spasms and headaches.
5. AROMATHERAPY. The use of natural, botanical and essential oils
can help maintain mental and physical health. These oils can help you relax, sleep and get energized. The
best-known essential oils for increasing concentration are rosemary, basil, eucalyptus and ylang ylang. At
work, try the dry evaporation method by placing a couple of drops of the oil on a tissue or cotton ball and
taking a whiff. •
Illustration by
Kate Thornley
