Undulations to

Relieve
Office Tension

by Anita Boser, LMP, CHP

author of Relieve Stiffness and Feel Young Again with Undulation

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
Contents

What is Undulation? 1

How to Use the Exercises 2

Important Information 2

Cautions 3

Good Posture 4

Breathing 4

Undulation #1 – Reverse the Slouch 5

Undulation #2 – Flush Stiffness from Your Joints 6

Undulation #3 – Add Flexibility to Your Spine 7

Undulation #4 – Free Your Shoulders 8

Undulation #5 – Move Slowly to Wake Up Your Core 9

Undulation #6 – Shake Stress from Your Finger Tips 10

Undulation #7 – Lose the Pain in the Neck 11

Exercises at a Glance 12

UndulationBreakTM is a computer program that reminds you to

move regularly. In less than 2 minutes, you can refresh your body
and mind. The default setting is a set of 3 undulation exercises
every 30 minutes, but you can customize the timing and number
of undulations from a total of 22 exercises.
Try your FREE 5-day trial at www.undulationexercise.com

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
Keep Your Job Without the Pain Page 1

Computers are amazing. The digital dynamos give us access to valuable

information, organize it, connect us in new ways, and save us from re-typing
something a dozen times. Computers can also give us poor posture, back
pain, and arm trouble.

However, there’s a way to get the benefits of the

information age without a pain in the neck.

Even with an ergonomically designed workstation, comfortable chair, and

good posture, working at a computer is likely to result in strain, because it
requires the body to alternate between repetitive motion and stillness, and
that creates stiffness and strain. The answer is to intersperse variety of
motion throughout the day using a technique called undulation.

Fortunately, the body is forgiving. You can counteract the effects of eight
hours a day at a desk with just 15 minutes of undulation. Of course, you’ll
also need aerobic exercise and strength training to stay healthy in other
ways.

This book includes seven exercises that each take just a couple of minutes.
They can be done at your desk and are easily integrated into your day.

The contents of this book are not meant to substitute for

medical diagnosis, treatment, or care of any kind. I encourage
you to consult with a qualified healthcare professional to
determine your individual needs.

What is Undulation?
Undulation is a fluid movement through the body. On one hand, it is
very easy. It’s a movement that came naturally when we were children;
think of the way babies wiggle when they’re happy.

As we get older we get stiffer, because we stop these natural, fluid

movements.

You don’t have to become a belly dancer or a baby to relieve your stiffness
though. The strategies in this book are easy to learn and will start to restore
your youthful body. If you want to know more, you can find a wide variety
(52 exercises plus variations) in Relieve Stiffness and Feel Young Again with

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
 Page 2

Undulation or the 4 CD version, Undulation Exercises. You can also watch

undulation videos at www.undulationexercise.com.

After just a few minutes of undulation, you will feel better and less stiff.
It’s a quick method to rejuvenate.

How to Use the Exercises

On an ideal day, you will be so conscious of your body that you’ll take a
break and move as soon as you feel any discomfort. I never had one of
those days when I worked in an office. If you’re like me, you get engrossed
in projects and slowly your consciousness realizes that something isn’t right.
What is it? Oh yes, the start of a headache, tingling in the arms, or neck
pain.

That’s a perfect signal to take a short break and undulate.

As you learn to intersperse fluid movements, they will come
more naturally without preplanning and you’ll notice yourself
preventing stiffness and pain rather than managing it.

Speaking of prevention, if your computer has a timer you can set it to remind
you to take a break every hour or choose an activity, like dialing the phone,
waiting for a web page to load, or starting a new document, to trigger an
exercise.

It’s tempting to do the exercises when you are already taking a break, but
it’s more effective to interrupt the stillness and repetitive motion of
work for a minute. Even spending just one minute on an undulation
exercise will make a difference, and you can do it while waiting for a
phone call, the computer to shut down, or a fax to send.

Important Information
First, a warning. Avoid movements that cause pain or
make your pain worse. If a movement causes your neck,
shoulder or back to hurt, move differently: smaller,
slower, or in a different direction. Don’t think that the
pain is good for you. It’s not.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
 Page 3

These exercises—although they are easy and not strenuous—will use many
muscles that have been inactive in most people. It’s tempting to think that
one minute of exercise is good, so five minutes is better, and fifteen minutes
of undulation is the goal. That’s not necessarily true. You can be very sore
the day after undulation if you’ve done too much.

Start with one minute on each exercise and then, if you want, add no
more than one minute at a time. Of course, you probably are too busy at
work to take a break for fifteen minutes at a stretch, but you want to ease
into undulation, just like you would for any other type of exercise, even when
you do them at home.

Cautions
If you have osteoporosis, a currently diagnosed bulging disc,
spondylosis, spondylolisthesis, or spinal stenosis, please review
the exercises in this book with your doctor or physical therapist
before you begin. People with these conditions must be very
careful with flexion and/or extension movements. Moving very
slowly and in small increments can sometimes be tolerated, but
I encourage you to get your personal health care provider’s
advice on this subject.

Encouragement
Anyone, regardless of age, gender, or physical condition, can undulate—and
it will help anyone feel more flexible and relaxed. However, many people are
surprised by how stiff they actually are when they begin this program. Don’t
be tempted to stick your head in the proverbial sand though. Give it a try;
you’ll notice a difference in just a few minutes and the results will give you a
tool that will nourish your spine, arms, and hands for the rest of your life.

These exercises were designed for a work environment, so they can be done
while seated. (You can do many while standing, too.) One of the best things
you can do if you sit for much of the day is to pay attention to your posture,
and all the undulation exercises will be more effective if you do them when in
good alignment.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
 Page 4

Good Posture
Most people think that good sitting posture requires pulling the shoulders up
and back. However, that only creates strain in the neck and shoulders. Try
it this way instead.

Sit a bit forward on your chair so that you feel both feet firmly on the
ground. You also want both sit bones resting evenly on the seat. (See
below. The point of the arrow is at the right sit bone.) If you don’t know
where your sit bones are, put your hands between your seat and the chair,
and feel for the knobby bones. Do not lean back on the sit bones, but sit tall
on top as they point straight down.

From a firm base of support, you can relax your shoulders and arms. If
you gently press your feet into the floor and your pelvis is in the right
position, you’ll feel a subtle lift all the way through your neck and head. It
requires effort from your legs, because sitting in good alignment strengthens
your core muscles.

Breathing
It is more relaxing to breathe in and out through your nose. You’ll get better
results with these exercises if you use smooth, deep breaths. The
undulations will reinforce this healthy breathing pattern, too.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
 Page 5

Undulation #1

Reverse the Slouch

1. Sit evenly on your sit bones. It is important for both feet to be firmly
planted on the floor.

2. As you exhale, move your torso so that your sternum dips toward your
pelvis and the middle of your back rounds out in back like a slouch.

3. As you inhale, move your chest forward and up so that your back arches
as the muscles along the sides of your spine contract.

4. Alternate forward and back a few times with your breath.

5. Now try it by initiating the movement from your lower abdominals and
pelvis. Pull your pubic bone up toward your chin. Continue to draw your
abdominal muscles in and back so that your chest drops down. Let the
movement carry up through your neck so that your chin dips toward your
chest.

6. To come back up, start at the base of your spine. Rock your pelvis
forward so that your sit bones come back onto the chair surface and your
low back returns to its normal curve. Continue the motion flow up from
your low back through your middle back, upper back, and through your
neck. Straighten your spine until you are sitting tall.

7. Repeat curling in and unfurling, starting both movements from the bottom
and working up.

Just one minute of this exercise will counteract time spent in poor posture.
Even if the movements are very small, they will be beneficial.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
 Page 6

Undulation #2

Flush Stiffness from Your Joints

1. Curl and unfurl the fingers and thumb of the hand that you use most
often. Imagine that, like an octopus, you don’t have any bones in your
hand and you are sensing the environment through your “tentacles.”

2. For a minute or so, see how fluid your fingers can become. Flush out the
inflexibility from your knuckles.

3. Let the movement creep up your hand to incorporate the wrist.

4. Continue the flow up the arm to include the elbow and then the shoulder.

5. Let the movement from your fingers, wrist, elbow, and shoulder influence
your spine for a minute.

6. Put your hand back in your lap and notice the difference in feeling
between your two hands and arms. Fluid movement really does release
tension.

7. Repeat the sequence with your other hand.

8. Now move both hands and arms. Imagine an octopus swimming in the
ocean.

9. Sit with both hands in your lap. Feel softness and lightness in your joints
and allow that to settle in.

If your boss or co-worker asks “What are you doing?” inform her that you are
preventing carpal tunnel syndrome. That’s the truth. Also, this is a great
exercise to teach to anyone who works with their hands or is in the early
stages of arthritis.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
                       
Page 7

Undulation #3

Add Flexibility to Your Spine

1. Sit evenly on your sit bones.

2. Move your upper body; sway to the left and the right like tall grass
blowing in a breeze. As you lean to the right, the left side of your body
will stretch a little, and as you lean to the left the right will stretch. Keep
your movements easy and in time with your breath.

3. Sway for a bit and notice which parts of your spine move easily and which
are stiff.

4. Stop and start again. Initiate a new movement from one of the inflexible
places, perhaps from your neck, hips, or between your shoulder blades.
Do several revolutions so the muscles and ligaments can soften; the
movement will become easier and smoother.

5. As you continue, cast your attention inward to the many different places
in your spine. Keep your movements soft and easy.

6. Give different places in your spine the chance to lead. Even if it feels
uncoordinated or awkward, you will be loosening your muscles from the
inside.

This exercise is good for you whether you are at work or home. You can do it
in the car while waiting for the stop light to turn green, on the bus, even
while waiting in line at the grocery store.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
                       
Page 8

Undulation #4

Free Your Shoulders

1. Lift your shoulders up toward your ears and hold for a couple of seconds.
Then let them drop. Repeat this a few times.

2. Lift your shoulders slightly, release and pull them down toward your hips
and hold a couple of seconds. Repeat this several times.

3. Circle your shoulders—up, back, and down⎯both at the same time, and
then alternately.

4. Lean to one side. As you lean, reach your

arm out to that same side.

5. Come back to center. Move from your spine

first; draw your body toward the opposite
side and reach with the other arm. Note
that the following steps are easier to do
when standing.

6. As you reach to the side, let your elbow and

wrist bend, first moving up and then as you
reach to the other side, pull down.

7. Reach your arms as far overhead as is

comfortable. Let your spine and shoulders
roll with the movements.

Be careful of whiplash with your neck. As you get more comfortable with this
movement, spread your feet farther apart so that your body can sway further
to each side.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
                       
Page 9

Undulation #5

Move Slowly to Wake Up Core Muscles

1. Sit on a chair with both feet firmly on the floor.

2. As you inhale, press your feet down in to the floor and your sit bones
down into the chair. Slightly lift your spine and ribs.

3. Exhale⎯stay tall and twist your spine to the right. Imagine your spine as
a barber pole, revolving around the center. Try not to let your sit bones
lift, your side collapse, or your ribs shift to either side as you twist.

4. Inhale and unwind the twist. Exhale as you return to the twist.

5. Notice if one part twists more than another (neck, shoulders, etc.). If so,
limit the movement in that area to match the rest of your spine.

6. Repeat the sequence, twisting to the left.

7. Now slow it down a little. Twist and untwist so that it takes ten counts to
get to the back of the twist and another ten counts to return.

8. Slow it down even more, and breathe easily without regard to your
direction of movement. Say the alphabet as you twist, starting from
neutral at “a” and ending at the back of the twist at “z”. Return at this
same, slow pace. Hint: aim for “m” at your halfway point.

9. After twisting both ways several times each, let your spine move in a
different direction, especially forward and back.

By moving more slowly, you will recruit many of the smaller, core muscles
around your spine. Not only will this give you better movement, it improves
your posture. Try walking slower and sitting down slower to work your core.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
                       
Page 10

Undulation #6

Shake Stress from Your Finger Tips

1. Relax your fingers and palm and wiggle your wrist to shake your fingers.
Wiggle your elbow to loosen the sticky tension from inside your forearms
and imagine it dripping from your finger tips. Do one hand/arm at a time.

2. Try a variation. Shake your hand, wrist and arm down away from your
body as though you were flinging water off your fingers.

3. Let your stress fly from your fingertips and surge from your skin with
every shake. Don’t let the movement become violent; keep it fun.

For variety, inhale steadily then shake your hand in time with an
emphasized exhale. Inhale and exhale through your nose.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
                       
Page 11

Undulation #7

Lose the Pain in the Neck

1. Sit with good posture (see page 4) so your spine is aligned, shoulders are
relaxed and head is not forward.

2. Put your palm flat against your nose. Draw a circle with your nose on
your hand. Make it as smooth and round as you can.

3. Go the other way.

4. Spiral in and out.

5. When you get the hang of it, you don’t need your hand against your nose.
You can just draw the circles in the air.

Once again a co-worker may ask, “Now what are you doing?” It might look
funny, but this is a great way to relieve pain at the base of the skull and
upper neck. Share this ‘wobble head” exercise and watch your co-workers’
tension drain away.

You can find other Undulation Exercises that can be done at the office such
as Unnoticeable, Feel Your Spine, Hip Hiker, Balance Scale, Tree Tops, Yes-
No-Maybe So, Speed Bump, and Waterfall in Relieve Stiffness and Feel Young
Again with Undulation or the audio version, Undulation Exercises.

For more information or to contact the author visit

www.undulationexercise.com.

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.    
 Page 12

Exercises at a Glance

Print this page and place it on your desk as a reminder to move through the day.

If you find the exercises in this e-book valuable, try a FREE 5-Day trial
version of UndulationBreakTM, a computer program with 22 exercises
that reminds you to move regularly. In less than 2 minutes, you can
refresh your body and mind. Available at www.undulationexercise.com

7 Undulations to Relieve Office Tension by Anita Boser.   Copyright 2009.