You can perform the following exercises at work throughout your day. These exercises can help energize your body and relieve muscle tension.
Hand Stretches: Separate and straighten your fingers until you feel the tension of a stretch. Hold 10 seconds. Relax, then bend fingers at the knuckles and hold 10 seconds. Repeat the first stretch once more.
Wrist Stretches: Place your hands palm-to-palm in front of you. Move hands downward, keeping your palms together, until you feel a mild stretch. Keep elbows up and even. Hold 5-8 seconds.
Palming: Cover your closed eyes with your hands, so that the palms are over (but not touching) your eyelids. Your fingers should overlap above your nose on your forehead. Take several deep breaths and take in the complete darkness (or visualize a relaxing setting). After 20 seconds or so, uncover your eyes and allow them to refocus.
Refocus Routine: Identify two objects that are roughly 20 feet away and relax. Comfortably focus on one object for approximately 10-15 seconds, then focus on the other object for 10-15 seconds. Return your focus to your monitor and continue working. Repeat routine regularly throughout the day.
Source: text and exercise graphics: USDA Animal and Plant Health Inspection Service