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28 15. What are some of the best exercises for keyboarding microbreaks while seated?




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This article is from the Ergonomics and Typing Injury FAQ, by Dan Wallach dwallach@cs.princeton.edu with numerous contributions by others.

28 15. What are some of the best exercises for keyboarding microbreaks while seated?

A. The "Shoulder Blade Squeeze" is performed by raising your forearms and
pointing your hands to the ceiling. Push your arms back, squeezing you
shoulder blades together. Hold for at least 5 seconds and repeat 3 times.

"Eye Palming" is performed by placing your elbows on your desk, cup your
hands, close your eyes, and place your eyelids gently down onto your
palms. Hold this position for 1 minute while breathing deeply and slowly.
Then uncover your eyes slowly.

The "Arm & Shoulder Shake" is performed by dropping your hands to your
sides then shake your relaxed hands, arms, and shoulders gently for at
least 5 seconds and repeat 3 times.

"Spanning" is performed by placing you arms straight in front of you and
spreading your fingers as far as possible for at least 5 seconds and
repeat 5 times. This exercise was made famous by pianists. With the arms
extended in front of you spanning can be combined with a "Forearm Stretch"
by turning the hands so that their backs touch then turning them so that
the palms face the ceiling.

These are only a few key exercises. Many more are useful for preventing
repetitive strain. Try to find the best series for your areas of ension
and particular relaxation needs. Frequent breaks yield better long erm
productivity!

 

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