Upper and lower back stretch
Interlace fingers and turn palms upwards above head; straighten arms then slowly lean slightly from side to side. Repeat movement several times.
Back arching
Stand up. Support your lower back with hands and gently arch back and hold for 5 to 10s. Repeat as often as is needed.
Pectoral stretch
Raise both arms to shoulder height and bend elbows. Pull both elbows back slowly to bring shoulder blades towards each other.
Legs
Foot pump – Stand up, holding the chair for balance if necessary, and alternatively raise heels and toes. Repeat 10 times.
Check leg comfort – If the seat of your chair is digging into the backs of your thighs, check that the chair is not too high or whether it is tilted backwards.
If the seat is too high, lower the chair and desk or use a foot rest to support your feet.
Also check the tilt of the seat and if necessary, adjust it to a horizontal position.
Eye exercise
Sit up straight, face forward and repeat this sequence several times without moving your head. Look up, then down. Look left, then right.
Visual rest
Look up and away from the screen. Focus on a distant object (more than 3 metres away). For example, look out of a window or at a picture on a far wall. Shift vision back to the screen and refocus.