"Make a fist, then extend your fingers as far apart as possible. Hold for about 10 seconds. Relax. Repeat the entire sequence 5-10 times until your hands and fingers feel relaxed."
"Wrist exercises"
"Make a fist and rotate your entire hand (from the wrist) in one direction. Repeat 15 times. Switch directions and repeat 15 times. Then do the same rotations with your fingers extended."
"Neck exercises"
"Slowly turn your head left and hold for 3 seconds. Turn to the right and hold for 3 seconds. Lower your chin gently to your chest, then look up. Repeat 5-10 times until your neck feels relaxed."
"Shoulder exercises"
"Roll your shoulders forward 5 times, and then backward 5 times, in a circular motion."
"Eye exercises"
"Open your eyes wide, then firmly close them. Repeat 3-4 times. Look off into the distance for 15 seconds, then cup your eyes with your hands for 15 seconds."
"Foot exercises"
"Shed your shoes and roll a tennis or golf ball around with your foot. Alternatively, place a towel under your feet and squeeze it with your toes. This stimulates leg circulation."
"Mind exercises"
"Desk top toys - Silly Putty, Green Slime and brain teaser puzzles - improve flexibility and feed creativity."
"Tension headache relief"
"1. Stand up and drop your arms by your side. Let them hang very loosely just gently swinging a little. Drop your shoulders lower and lower with each gentle movement.
2. Sit back in a chair, comfortably but with a straight back. Imagine that a cord from the centre of your head is pulling you up from the bottom of your spine.
3. Think of all the small bones in your spine separating easily as they are pulled up.
4. Now relax the pull until you feel that your head is resting comfortably on top of its column gently and easily.
5. Drop your shoulders, feel loose and comfortable and keep your head up.
6. Drop your jaw muscles, let your face muscles go, and feel your scalp muscles letting go.
7. Now think of breathing. Take very gentle breaths in deeply from your stomach up to the top of your head and very slowly out from the top of your head right down to your stomach.
8. With every deep breath out let your muscles become more and more relaxed. Your scalp, face and jaw muscles, then your neck and shoulder muscles. Lastly let your mouth fall open.
9. Now, with head and shoulders free of tension, picture that very small opening at the back of the neck where it joins the head. Think that every warm breath out is warming this area of the neck until you feel it warm and comfortable.
10. Sit calmly and let the world drift by for as long as you can. The tensions will have eased."
"Breathing and relaxation"
"Breathe. Sounds silly, but stress causes us to breathe shallowly from the chest, compounding fatigue and tension. Breathe deeply from your belly and exhale completely."
"Take a break!"
"Finally, get away from your computer and do something else for a while. Take a walk around the office or block, listen to some music, or just relax for a few minutes."
