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Pacing & Stretching
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Pacing & Stretching

CAUTION:  Always check with your doctor before stretching an area where you have had a recent surgery, previous injury, or that hurts with activity.

Continuous sitting and computer work results in repetitive movements of the wrists, hands and fingers, and minimal variation in body posture. Such activities can stress our muscles, tendons, and ligaments creating tension and pain.

This section provides guidance on how you can help limit the stress you place on your body at work each day. It focuses on stretching the key areas of the body most commonly affected by performing computer work. Stretching frequenlty throughout the day will increase relaxation and comfort while decreasing muscular tension and fatigue.


  • Never spend more than 1 hour continuous typing or data entry.
  • To take a break, try another task such as filing, reading, etc.


  • Stretch as a warm up to your active work day at the computer or when you take a quick break from typing.
  • Only stretch until you feel a pulling sensation, not pain.
  • Hold each stretch for 3-5 seconds and do 10-12 repetitions.
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