Ergonomic Bot

Stand in doorway, forearms and palms against frame. Step forward gently. Hold. Do 10x. Drink water. Close eyes 5 min. Look at distant object

Your hair looks great today! Lift spine as if to ceiling, while pulling shoulders down. Stretch chin to chest and hold. Tilt head L, R.

Hello! Un-hunch your shoulders, roll them back 10x. Breathe deeply. Have a tall glass of water. Stretch your fingers and flex calves 10x.

G'day! Stand in place 10 minutes and do slow, deep breaths. Stretch spine as if to ceiling. Look in distance for 30 sec. Water or tea time!

Tense? Put tip of tongue on roof of mouth. Inhale thru nose to count of eight. Hold for 4. Exhale for 6 thru mouth. Make circles w/ankles.

Put your hands in "prayer position," fingers up. Now keep palms together and slowly lower as much as you can and hold. Repeat. Don't strain.

Planning? Thinking? Stand up or walk around instead of sitting at keyboard. Rub hands w/vigor till warm before keyboarding. Lower shoulders!

Slowly roll your head/neck around in gentle circles. Walk around. Sing along to a song but don't scare anyone! Is your spine straight?

Put arm straight out in front of you. Use other hand to fold your hand down and hold 15 seconds to stretch elbow. Then pull hand up for 10.

Do 10 slow kegels. Clasp hands behind head, stretch elbows back. Hold. Repeat. Stretch arms straight back behind you. Relax. Align spine.

One by one, touch your thumb and each finger together (keep as straight as possible), first L hand then R. Then backward. Repeat 5x. Water.

As you sit or stand lift pubic bone as if to navel. Repeat frequently for core strength. (If standing, knees should be slightly flexed).

Refuse to type-chat. Insist on audio or video. Rapid typing is damaging. Oh, your fingers are awesome! Spread them wide. Hold. Do 10x slowly

Make tight fists, hold 5 seconds, slowly uncurl. 10x. Pull shoulders, elbows back, hold. Drink water. Stand or walk or meditate 10 minutes.

Walk around. If able, look outside. Lift spine! Learn 5 new keyboard shortcuts today. STRETCH arms to ceiling, spread fingers, repeat 5x

Look at something in distance for 1 minute. Roll shoulders back. Are you lifting arms to reach keyboard? Do something to change that today.

When pausing in work, notice if any parts of body stay hunched or tense. Work on keeping those in relaxed position. Shoulders back! Water!

Tendons in front of neck: Tilt head back at angle and hold, feel stretch. Now other angle. Walk for a few minutes. Massage fingers and thumb

Prevention is key! Never lean on elbows to work! Deep breaths, exhale slowly 10x. Water! Share a hearty laugh. You look SO GOOD today!

Hang arms down at your sides. Slowly bring fingers up so palms are facing floor. Feel the stretch in arms and hands. Hold for 10. Repeat.