Computer Exercises to Avoid Neck and Arm Pain

Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. Rest your eyes by covering them with your palms for 10-15 seconds. Keep your wrists, fingers and neck supple and healthy after long stretches at the computer with some exercises. Stretch your wrist backwards for a few seconds, then forwards. Spread your fingers apart, then gently extend the fingers back one by one. Now take them all back at the same time. This helps to stretch open your palm. Repeat several times. Take your thumb back towards your wrist. Then bring it forwards, stretching gently and firmly, never force it. Finish by making a fist and slowly opening it, stretching your fingers and thumb out as far as you can.