Whether you are still in the office or working from home, long stretches of computer work should be broken up with a few of these exercises. Make sure you do each exercise slowly and don't overstretch!
Neck stretch - keeping your chin tucked in, slowly lower your ear to one shoulder and hold for around 10 seconds and repeat on the other side. Repeat 10 times on each side
Head turns - turn your head slowly from one side to another. Repeat 10 times on each side
Chin tucks - tuck chin in to create a double chin and then release. Repeat 10 times on each side
Shoulder rolls - slowly roll shoulders forwards and backwards. Repeat 3-5 times
Wrist and elbow
Wrist stretch - straighten your arm and with your other hand, gently pull one hand inwards to stretch the wrist and hold for 10 seconds. Repeat with the other wrist.
Upper and lower back stretch - interlace fingers and turn palms up above your head. Straight arms slowly and lean from one side to another (similar to the upwards hand stretch yoga pose!). Repeat several times.
Back arch - standing up, support your lower back with your hands and gently lean back. Hold for 5-10 seconds and come back up. Repeat several times.
Pectoral stretch - Raise arms to shoulder height and bend at elbows. Pull elbows back slowly to bring shoulder blades together and release. Repeat several times.
Foot pump - standing up, alternative between raising heels and toes on each side. Repeat at least 10 times.
Eye exercise - sitting up straight and facing forward, look up, down, left and right without moving your head. Repeat this sequence several times.
Visual rest - look away from your screen and focus on a distant object.
Try these out and let us know how you go!
(Credit: WorkSafe Victoria, A handbook for workplaces: Officewise - a guide to health and safety in the office)