• Pause Gymnastics
  • Exercises
    • Sample Routine
  • Pause Gymnastics Exercises
    • Shoulders
    • Breathing
    • Head and Neck
    • Posture
    • Legs
    • Hands and Arms
    • Face and Eyes

Pause Gymnastics

These are important as they strengthen and stretch muscles; stimulate circulation; ease the static loads on muscles; and reduce the feeling of tiredness often associated with long periods of keyboard work.

WARNING - If you experience any PAIN or DISCOMFORT - cease the particular exercise immediately. General instructions for the exercises are as follows:

• All exercises should be done standing up, with the feet slightly apart (unless otherwise stated).
• Loose fitting clothes will help considerably and it is advisable to wear flat shoes for all exercise sessions.
• Make sure that you have sufficient room to move and stretch.
• The exercises should be done at the beginning and end of a session at the keyboard. No keyboard session should last for more than one hour without a break.
• The exercises should be carried out SLOWLY and CAREFULLY.
• The numbers given for the exercises are the MINIMUM and MAXIMUM number of times each exercise should be performed.

Pause gymnastics have been developed by qualified physiotherapists to help keyboard operators to relax, reduce body tension, improve breathing and circulation and reduce stress.

Exercises

You should build up several routines comprising of between 5 and 8 exercises. A sample routine is given below.

Sample Routine

Pause Gymnastics Exercises

Your routines should have a variety of exercises. Choose the individual exercises from the various categories listed - shoulders, breathing, head and neck, posture, legs, hands and arms, and face and eyes.

Shoulders

Breathing

Head and Neck

Posture

Legs

Hands and Arms

Face and Eyes

For more information
http://www.newcastle.edu.au/department/abd/arc
/in-program/study-areas/Practice/El-Comm/P204/P204-1.html