-Sit comfortably erect in your chair so that your head and neck are free to
move. While looking straight ahead, place the tips of your ring, middle and
index fingers of both hands on the back of your neck on each side of your spine,
with the ring finger just below the base of your skull. Let your fingers relax
so that they can gently sense the movement of the muscles.
-While facing forward, move only your eyes to look to the extreme right and then, to the extreme left. Continue looking from side to side a few times, keeping your head
still. As your eyes move, feel with your fingers the movement of your neck
muscles. Most likely you can feel the slight tightening and relaxation of these
muscles as your eyes shift back and forth.
- While you did this exercise, were you breathing? If you held your breath, repeat the above while breathing from your diaphragm. Use the above awareness exercise to remind yourself that neck tension and holding your breath tend to occur concurrently while looking at the monitor
- Take periodic vision breaks to reduce your neck and shoulder tension. Practice some of the following during your workday: Relaxed blinking. Allow your eyelids to drop down and softly close your eyes every minute or so (e.g., while waiting for the computer, at the end of a column of numbers, while talking on the phone, etc.).
- Drop you hands to your lap and gently shrug your shoulders or wiggle your head during a micro-break. Slowly turn your head from side to side while keeping your eyes soft and feeling a softness in the muscles in the back of your head.
Breathe diaphragmatically, feeling heavier (like a sleeping pet or baby) for three or four breaths every 15 minutes.
Click here to read the article from Health World
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