University Personnel presents health and
well-being tips for the campus community.
Work-Friendly Stretches to Ease Stiffness and Muscle Tension
Whether you’re in your office or working from home, these simple exercises from Empathia/LifeMatters are a great way to ease stiffness and muscle tension. Note: Please check with your physician before starting any new exercise routine.

Cat Pose in the Chair
  1. Sit forward on your chair, extending your arms behind you to rest your hands on the back edge of the seat. As you exhale, draw in your abdominal muscles as you tuck your head and round your shoulders and torso forward. Do this until your pelvis tilts and your lower back rounds.
  2. As you inhale, look up to the ceiling, lifting your breastbone, spreading your chest, pulling your shoulders back, and arching your lower back (repeat three times).
Child Pose
  1. Sit forward on your chair. Imagine your head is so heavy that it slowly draws your neck, shoulders, and torso for- ward over your legs. Your back rounds. Hold this position for thirty seconds, breathing gently.
  2. Come out of the pose, rolling carefully from the base of the spine and straightening one vertebra at a time. Sit quietly for a couple of minutes and focus on your breathing.
The Scrunch
  1. Inhale and scrunch all of your facial muscles in toward the center of your face. You should feel as if you are trying to squeeze all your tension toward the tip of your nose.
  2. Exhale and let it go.

Image Source: EpicTop10.com via Flickr
Emotional Wellness Toolkit from eni
Brighten your outlook: People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times. To develop a more positive mindset:
  • Explore your beliefs about the meaning and purpose of life. Think about how to guide your life by the principles that are important to you.
  • Develop healthy physical habits. Healthy eating, physical activity, and regular sleep can improve your physical and mental health.
  • Spend more time with your friends. Surround yourself with positive, healthy people.
  • Forgive yourself. Everyone makes mistakes. Learn from what went wrong, but don’t dwell on it.
  • Remember your good deeds. Give yourself credit for the good things you do for others each day.
Strengthen social connections: Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being. To build healthy support systems:
  • Build strong relationships with your kids.
  • Get active and share good habits with family and friends.
  • Join a group focused on a favorite hobby, such as reading, hiking, or painting.
  • Take a class to learn something new.
  • Volunteer for things you care about in your community, like a community garden, school, library, or place of worship.

Don't forget to share your Good News SJSU stories with us! Send us photos of an activity you participated in, share "words of wisdom" from your kids, tell us what's been helping you cope through these trying times. Your shared stories help us come together as a community.

Not sure what to share? Here are a few ideas to get you started:

  • How are you balancing your time between work and home life?
  • How have you been staying active?
  • A big project that you procrastinated doing for months & finally finished.
  • Something your kids have been involved in.
  • A new volunteer opportunity; a new hobby.
  • You welcomed a new baby, got engaged, got married, or other life event.
  • An act of kindness that someone did for you or you did for someone else.
MLML Aquaculture.jpg
Photo submitted by Kathleen Donahue
MOSS LANDING MARINE LABS: “Is the pandemic giving aquaculture a jump start?” The SJSU/MLML Aquaculture Facility was featured in the latest issue of the Monterey Herald and the Santa Cruz Sentinel . Drs. Mike Graham and Luke Gardner were interviewed regarding the future of aquaculture and the impacts of Covid-19 on the industry. The MLML Aquaculture Facility aims to develop novel technologies for enhancing the sustainability and productivity of current aquaculture practices through research, education, and policy initiatives.

--Kathleen Donahue/Moss Landing Marine Labs
Last Updated Aug 31, 2022