These exercises are designed to stretch muscles during key board work and to reduce static loading during key board work. They should only take about 5 minutes.

All exercises are performed without leaving the desk but a change of scene would be better.

The exercises are intended as a preventative measure to help counteract the injurious effects of prolonged VDU work.

The exercises may be less appropriate for people with musculo-skeletal problems. Should you experience continued pain, discontinue exercises and seek advice from your Doctor.

Exercise is an individual matter.

Exercise 1: Relaxation

Begin by relaxing as completely as you are able.

Lean back in your chair, close your eyes and raise your shoulders and let them drop, unclench you fists and unclench you jaws. Mentally look for areas of muscle tension and try to relax them. Breathe slowly and deeply using the diaphragm and abdomen rather than the upper parts of your chest. The abdomen should dilate slightly on the in-breath.

With elbows on the desk, rest the forehead on the hands, using the fingers or both hands to gently pull the skin of the forehead, sideways inwards, upwards and downwards.

Hold each of the following positions for 4 completer breaths stretching a little further with each breath.

Exercise 2: Sub Occipital Stretch

Clasp hands behind head, bend head forward, gradually stretching out the upper part of the neck whilst breathing deeply. Keep the back and shoulder girdle as straight as possible.

Roll head to one side and then the other.

Repeat 4 times.