We all spend far too long sitting at computers or even sending messages on our smart phones these days! The fine movements of our hand, fingers, elbows and shoulders can place unnecessary strain on our muscular and nervous systems.
Here are five exercises to reduce the likelihood of RSI related pain.
- Keep your neck moving as regularly as possible. Ideally turn your head from right back to the centre and then to the left, 5 times every couple of hours and then take your neck towards your right shoulder and back up to the centre 5 times and then the neck towards the left shoulder, 5 times every two hours.
- Take your hands off your tablets and do some large “flushing” type movements to keep the circulation of the nerves moving. Move both arms out to the side as if performing breastroke moving both arms at the same time. This allows the shoulders, elbows, wrists and fingers to extend outwards. Repeat these 10 times every couple of hours.
- Stand up every 40 minutes and have a walk around the office or home to take the strain off the low back and the neck. You could even do some side bends for the low back to the right, by sliding your right hand down towards the right knee and then back up 5 times and then repeat to the left. Try this 5 times every time you stand up.
- Clench and relax your fingers regularly to improve the circulation to the muscles and nerves in the forearms and fingers.
- Cross your arms over your body so that the right hand sits on the left shoulder and the left hand sits on the right shoulder. Whilst sitting upright, try twisting your torso to the right 5 times and then repeat to the left. This keeps the mid back (thoracic spine) mobile to avoid any stiffness in this area.
If you are still feeling any discomfort or pain then get in touch with us for a consultation.
