Make yourself comfortable.
You spend the majority of your waking hours in your workspace, so it's worth investing in a comfy chair and desk at the right height, a mouse and keyboard that's easy on your hands and wrists, and even a widescreen monitor (or two) to make long hours at the computer gentler on your eyes and bodies. Beware of fancy office products that claim to be more ergonomic than others; your gauge is your body.
Advices:
· Sit in a comfortable chair—Avoid the back pains that come from sitting long hours by choosing a chair with height adjustment if possible.
· Set it so that your knees bend at a ninety-degree angle. Rest your feet on a stack of books if you can't adjust the chair. Make sure that the back tilts forward and has a curved backrest that fits to the curvature of your spine. If that's missing, use a throw pillow. Rise from your seat by putting one foot in front of the other, and with a straight back, pushing your hips forward and up.
· Keep files within reach—Arrange your work equipment so that you don't have to stretch or breaks— bend too much.
· Take frequent
Exercices:
***Relax the eyes and breathe
Turn your head right and left, looking into the far distance with your eye gaze. Close your eyes and take some deep, slow breaths with your belly soft.
***Stretching the wrist
Make fists of your hands and place them, thumb up, on the desk top . Support your lower arm on the desk. Slowly stretch the fist to the right, without moving your lower arm, and then to the left.
Lift your arms off the desk top and make slow circles with your wrist, keeping your hands in closed fists. Circle both directions.