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Ergonomics > Repetitive Stress Injury > Repetitive Strain Injury Exercises

 

RSI Exercises

There are some RSI exercises that you can do at your desk during rest periods that will help you with repetitive stress injury. They can also help prevent it if you don't have it yet. You don't have to do them all and it doesn't matter what order you perform them in.

Stretching

Each of the RSI exercises will result in some sought of stretching, you should hold each stretch for about 15 to 30 seconds and repeat it for three times. These are just guidelines and you should do only what is comfortable for you.

Make sure that you only feel a gentle stretch and that there is no pain when you are doing these RSI exercises. You should reduce the number of repetitions or shorten the amount of time that you hold each stretch if you feel some pain. Stop doing that particular RSI exercise if the pain continues. 

Some RSI Exercises That Can Help You to Avoid RSI

  • The first RSI exercise you should try starts with holding both your hands out in front of you and stretching them for a few seconds. Splay your fingers until you feel a gentle stretch.
  • The next RSI exercise involves holding out your both hands in front of you and curling your fingers and thumbs under at your first knuckle.
  • Another RSI exercise is to keep your arms straight out in front of you and drop your right hand down with it bent at the wrist. Put your left hand on the knuckles of your right hand and press toward you until you feel the gentle stretch in the top of your wrist. Swap your hands and repeat it on the other hand.
  • While your arms are still out in front of you, lace your fingers together and turn your hands downward and over so that your palms are facing away from you. Press outward until your arms are completely straight and you feel the gentle stretch.
  • Another RSI exercise you may want to try is placing your arms straight out in front of you, then raise your right hand so that your palm faces away from your body. Place your left palm onto the fingers of your right hand and press the fingers toward you until you feel the gentle stretch. Repeat the same steps only using the other hand.
  • Next you can hold your right hand out in front of you with your palm facing up. Massage your right hand with your left hand from the inside out and in between your fingers. Do this on both hands.

Make sure you stretch your neck and shoulders as well. These are few RSI exercises that will help you to ease the tension that has built in your muscles from sitting in front of your computer. All of this will help aid the healing of your RSI.