6 Ways How To Use Your Computer Responsibly
By Doctor Mosaraf Ali Drmali.com
As excessive computer use and stress are the most common causes of neck stiffness, one can cite them as a main culprit of ill health and poor well-being
Here is some advice:
1. Take a break after every 2 hours of computer use. During this break, squeeze the neck muscles at the back for 5 counts and release them for 5 counts. Do this 10 times. Massage the jaw for 1 minute. Squeeze the shoulders 10 times on each side.
- Rub the palms of your hands with friction for 30 seconds till it feels warm. Apply the warm palms on your eyes. Repeat this 5 times.
- Keep your head steady and look up for 5 counts, then look down for 5 counts. Then look to the right for 5 counts and to the left for 5 counts. Repeat these two exercises 5 times.
- Do a head roll 5 times in a clockwise and counter-clockwise direction.
Drink some water before resuming work.
2. Take a proper lunch break. After lunch, try to get a brief nap (power nap/yoga sleep). Cross your arms on the table and rest your head comfortably on them Take a deep breath in for 5 seconds, hold your breath for 5 seconds, and breathe out for 5 seconds. Repeat this cycle for 5 minutes. Relax you arms, neck, shoulder and back muscles. After this if you still have time, go for a brief walk in fresh air.
3. Regular 10-minute yoga exercises in the morning or evening, or both times, for neck and back. Suggested poses are Cobra Half and Full, Bridge, Spinal Twist, Turtle Pose and Neck Roll.
4. Neck and shoulder massage when possible (once a week is ideal).
5. Avoid excess coffee, salt, citric fruits and alcohol. Drink a liter and half of water.
6. Use one pillow to sleep and don't sleep on your front.
Recommended reading: The Neck Connection. Available on Amazon.com in paperback or on Kindle.
My massage technique and recommended exercises are described in this book.