Squeeze your legs at computer

Healthy Computing: Squeeze

Optimize your performance and prevent computer-related injuries with Healthy Computing Email Tips. Each week we provide hints to help you stay healthier while working.


Do your legs feel a little sluggish at the end of the day? Do you find that you are sometimes stiff when standing up? Do you tend to wrap your legs around the base of your chair or constrain your leg movement because you have limited legroom when working? Sitting all day, either at the computer or in meetings, and constricting leg movements can contribute to leg discomfort, a common complaint among computer users. Wake up sluggish legs and prevent discomfort when you Squeeze.

How to Squeeze it:

Sit comfortably erect at the edge of your chair, feet flat on the floor about 6 to 8 inches apart. Slightly tighten your abdomen, lean forward and rest your forearms on your thighs. Make fists with each hand and place them side-by-side between your knees.

As you exhale, gently squeeze your knees together against your fists. Feel a tightening of the adductor muscles in the insides of your upper legs. Hold for 2 to 3 seconds and let go completely. Repeat 10 to 15 times, each time feeling the adductor muscles tighten and let go.

Slowly stand-up on an exhalation and shake each leg out.

Optional tools for this exercise:

  • A ball that is a little smaller and softer than a soccer ball is an excellent tool for this exercise
  • A firm pillow
  • A jacket, sweater, or coat rolled up

Do this or other strengthening exercises throughout the day as well as during meetings and on BART or MUNI.

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Erik Peper PhD Written by Erik Peper PhD

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