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Discover keys to good body alignment, common ergonomic faults, phone use, tips, monitor alignment, laptop ergo-tips, ergonomic glossary and others. Prevent future aggravation and lost down time by setting up your computer environment.
Be happier and more productive. Regular use of micromoves™ offers:
- Reduction in tension, pain and discomfort
- Reduction in stress, strain and anxiety
- Reduction in fatigue and burnout
- Prevention of RSI (repetitive strain injuries)
- Increase in productivity and performance
- Increase in job satisfaction and security
- Facilitation of positive attitudes and morale
- Increased concentration and prolonged attention span
See a sample of the main program page and start getting relief by trying out a few of the quick, acting exercises.
The Search for Quick Pain RELIEF can Stop Here!
Ease stress in a minute or less. Release muscle fatigue, pain, and tension with periodic, simple, quick, inconspicuous:
micromoves™
Are you experiencing pain when performing repetitive movements?
Do you experience wrist pain, chronic tightness in the neck and shoulders, lower back soreness or eye strain?
Are you looking for an affordable, proven, yet easy and quick solution to your pain?
“I think it's absolutely brilliant.”
- Aldo Zanoni
President, Network Learning Masters
The micromoves™ Program provides visual and text-based instruction on quick, and easy to do, small exercises for the shoulders, neck, back, wrist and eyes. The micromoves™ Program will give you access to all of the soothing, healing, preventive moves, all of the time.
Additionally, the micromoves™ exercises are grouped according to commonly strained body parts, and all of the exercises will influence the efficiency of the body as a whole.
What will you get when you purchase the microMoves™ program?
- Work'ercise® - 38 quick, video guided exercises to do at your desk (video list)
- MusicMoves - 2 additional exercises using wind and voice to support breath and ease vocal cords
- On-Desk Timer - Never forget to take a short, health break again
- Ergo Basics - Overview of Anatomy, Common Faults and Solutions, Good Alignment for the body and monitor, Body Positioning
- Info Bits on Anatomy - More short videos to help you understand more about how the body functions
- PDF Booklet - Download of all micromoves™ in print form with pictures.
Purchase the CD-ROM from ILCMA for $49!
Purchase the Online Access from microMoves for $49!
BONUS - Both products come with FREE Ergonomic Tips!
“Overall, very impressed! I would actually do these exercises at work.”
- Judy Hancock
Health Education Co-Ordinator
University Of Alberta Health Centre
For years Sherry Ogg, BGS experienced shoulder pain in the office environment that caused her aggravation, pain and loss of work. Jacquie Ogg, MA Feldenkrais® practitioner offered to help. Both Sherry and Jacquie are certified Feldenkrais practitioners and they wanted to create some simple, effective, in-place movements to relieve repetitive stress in the computer workplace environment.
Together they started searching for practical solutions. They tried many medical and alternative modalities for easy, quick, effective solutions to help reduce the effects of Repetitive Strain Injury.
They found a solution ...
Sherry and Jacquie developed an award-winning WORK`ercise® program called micromoves™. The Program's strategy is to provide a series of simple, practical, effective, easy to learn, cost-effective techniques that will contribute to workplace wellness on both an individual and organizational basis.
With the rise of computer use and high keying speeds, society has an epidemic of injuries to the hands, arms, shoulders and back. Adequate rests and breaks along with micromoves™ now offer relief from many computer-derived pains. micromoves™ are gentle and don't intrude on your work time. Anybody with pre-existing injuries should consult a doctor before performing the movements in our samples.
“Clear, easy to follow, very practical.”
- Dr. Art Burgess
(Formerly) Faculty Of Physical Education & Recreation,
University Of Alberta
FACT: Most repetitive strain injuries do not originate at the source of the pain. For example, bad back posture and arm usage can create neck pain. micromoves™ is a wholistic, practical approach that works on the body as a whole.
FACT: Most repetitive strain and strain injuries come from poor posture, immobility and repetitive movements. Periodic, simple, quick, inconspicuous micro movements release the muscle fatigue and tension.
“Really good assortment of information and ergonomics and moves.”
- Heather Kelly
Grant Macewan College, Sport And Wellness
What will you get when you purchase the microMoves™ program?
- Work'ercise® - 38 quick, video guided exercises to do at your desk (video list)
- MusicMoves - 2 additional exercises using wind and voice to support breath and ease vocal cords
- On-Desk Timer - Never forget to take a short, health break again
- Ergo Basics - Overview of Anatomy, Common Faults and Solutions, Good Alignment for the body and monitor, Body Positioning
- Info Bits on Anatomy - More short videos to help you understand more about how the body functions
- PDF Booklet - Download of all micromoves™ in print form with pictures.
Purchase the CD-ROM from ILCMA for $49!
Purchase the Online Access from microMoves for $49!
BONUS - Both products come with FREE Ergonomic Tips!
Work'ercise® - Guided Video Exercises
Get started immediately with a sample exercise from each of these body areas: Neck, Arms and Wrists, Eyes, Spine, Pelvis, Legs and Feet. To access all of the exercises, purchase either the DVD or Online Access for $49!
Neck Exercises:
- Neck Release - This excercise is one of the easiest, and shortest ones listed here. You might not believe it works, but it does! So give it a try. Free Sample Video [Flash]
- Counter Symmetry - Improve neck rotation with this Feldenkrais learning strategy.
- SCM Boss - For some the sternocleidomastoid muscle is always in charge. Learn to prevent overwork of this muscle and allow for better function.
Shoulder Exercises:
- Water Stir - Using reciprocal innervation, release tension in the neck, shoulder, arm and hand.
- Boss on Holiday - Ruthy Alon, master Feldenkrais practitioner inspired this movement to release chronic holding in an always active muscle. Free Sample Video [Flash]
- The Owl - Restore range of motion for turning the head.
- Hissing - Ease tension in upper shoulder area and the whole spine using Dr. Sweigard's strategy: reciprocal innervation.
- Shoulder & Jaw - Release jaw and shoulder tension with a moving PNF (Proprioceptive Neuromuscular Facilitation) rather than a static PNF. Credit: Ruthy Alon, master Feldenkrais practitioner.
- Arm Acrivation - From Brain Gym this movement relaxes the muscles of the shoulder and upper chest and increasing range of motion.
Arm and Wrist Exercises:
- Forearm Stretch - Lengthen the forearm extensors and counteract the effects of prolonged typing.
- Tennis Ball - Relax hands, wrists, and fingers. Free Sample Video [Flash]
- Forearm Strengtheners - Strengthen the forearm and flexors using gravity as resistance.
- Finger Flexion/Extension - Relieve tension in forearm extensors and flexors. Credit: Ruthy Alon, master Feldenkrais practitioner.
- Hands Under the Table - Strengthen forearm extensors and flexors using the desk as resistance. This is an isometric strengthener.
Eyes
- Eye Clock - Stimulate the range of peripheral and distance vision and relieve stress associated with constant staring at a monitor.
- Lazy 8s - Improve hand and eye coordination. Inspired by a Brain Gym strategy for integrating the left and right visuals fields and thus left and right sides of the brain.
- Differentiating Hands and Eyes - Relieve eye strain and constricting tension in arms, neck, and back.
- Eye Cupping - Stimulate range of focus of the eyes. Credit: Ruthy Alon, master Feldenkrais practitioner.
Spine
- Free Your back with Flexion and Extension - Increase flexibility and improve sitting posture by learning to avoid hypertension of the neck and instead using the entire back. Ruthy Alon, master Feldenkrais practitioner.
- Foot Rocker for Relief of Back Tension - Relieve hip joint and lower back tension using a Feldenkrais strategy. Free Sample Video [Flash]
- Knee Forward and Back - Increase the range of rotation and flexibility of the spine by differentiating the movement of the head from the movement of the trunk.
- Basic Rotation - Enhance rotation and flexibility of the spine by exploring the full range of turning vertebrae throughout the spine.
- Let Eyes Help You to Free Your Back - Improve extension of the spine and reduce eye tension using non-habitual eye movements.
- Let The Jaw Help You Free Your Back - Relieve neck and upper back tension.
- Feldenkrais Toe Touch - Increase forward flexion (bending) of the spine by doing moving PNF's (Proprioceptive Neuromuscular Facilitation) rather than static PNF's. The addition of movement is a classic Feldenkrais learning strategy.
- Tennis Ball - Decrease hip joint pain and low back tension while improving flexibility of the spine.
Pelvis
- Pelvic Rock Round the Clock - Release low back tension, improve sitting posture and alignment of the spine using the Feldenkrais strategy – Imagery guides action.
- Chair Sit-Ups - Strengthen the abdominal muscles in a way similar to sit-ups.
- Spiral Rise - Promote the natural rotational movement of the spine, as in the walking pattern by using ground force and turning as you rise. Credit: Ruthy Alon, master Feldenkrais practitioner.
- Pelvic Images to Align Your Pelvis - Improve standing posture by aligning the lower back through constructive rest strategy.
- Gluteus Bounce - Strengthen the gluteus maximus and the quadriceps.
- Supine (lying) Pelvic Rock - Ease tension in the entire spine and improve flexibility
Legs and Feet
- Foot Press - Keep legs moving while sitting and strengthen the quadriceps and gluteus maximus. Also helps prevent lower back tension. Credit: Ruthy Alon, master Feldenkrais practitioner. Free Sample Video [Flash]
- Foot Raise - (Dorsi Flexion) Keep legs moving while sitting and strengthen the muscles on the front of the shin.
- Foot Pedal - (Planter Flexion) Stimulate blood return from your feet to your heart by mimicking the walking pattern.
- Quadriceps Stretch - Release tension from prolonged sitting.
- Foot Drag - Strengthen hamstrings by using the floor instead of gravity for resistance.
- Foot Roller - Stimulate sensory nerves found at the bottom of your foot using a roller.
Purchase the CD-ROM from ILCMA for $49!
Purchase the Online Access from microMoves for $49!