The following exercises will help you relieve "VDT" stress and strain. Give one or all of them a try if you find your mind or body fatiguing.

  • Deep Breathing - Breathe in slowly through your nose. Hold for 2 seconds, then exhale through your mouth. Repeat several times.
  • Head & Neck Relief - Turn your head slowly from one side to the other, and look over each shoulder. Hold each turn for the count of three. Repeat 5 to 10 times.
  • Shoulder Roll - Roll your shoulders forward 5 times using a wide circular motion. Then roll your shoulders backward. Repeat 5 to 10 times.
  • Upper Back Stretch - Fold arms in front of you. Raise to shoulder height, then push your elbows straight back. Hold a few seconds. You should feel a nice stretch in your shoulder blades. Repeat 5 to 10 times.
  • Lower Back Heaven - While sitting, slowly bend your upper body between your knees. Hold for a few seconds, then sit up and relax.
  • Wrist Relief - Hold your arms straight out in front of your body. Raise and lower your hands- bending at the wrist, to stretch the muscles in your forearm. Repeat several times.
  • Hand and Finger Help - Make a tight fist with your hands. Hold for a second. Then spread your fingers as far apart as you can. Hold for five seconds. Repeat.
  • Leg Lifts - While sitting in a chair, grasp the shin of one leg and pull slowly toward your chest. Hold for five seconds. Then do the other leg. Repeat several times.

Reference: Body Bulletin (November 1992) Library of Congress

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