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Stretches
The
following stretches have been designed by ergonomics
experts and widely prescribed to relieve the symptoms of
typing-related RSI. They should be performed several
times per day (during breaks for example). A good
ergonomics software package like
RSI Warrior reminds you when to take breaks
and provides these stretches for you to do during these
breaks. It is highly recommended that you install such
software.
Arm Across Chest
This
will stretch out your shoulders, upper arms and upper
back and improve your posture whilst you work on your
computer.
- Place your
right arm across your chest, and your left hand just
above your elbow.
- Pull your arm
across chest and hold for 10 seconds.
- Relax, then
repeat on other arm.
 
Stop hand pain, improve
your seating posture and blood circulation with this
award winning ergonomics software.
Arm Massage
This will massage
your arms. By loosening these muscles your blood
flow will improve and help flush out the toxins
released when typing.
- Roll up
your sleeves.
- Using
your thumb and fingers, massage both sides
of your arm from elbow to hand. Repeat on
other arm.
 
Stop hand pain,
improve your seating posture and
blood
circulation with this award winning ergonomics
software.
Backwards
Lean
This
exercise helps stretch the back muscles. When you sit
your posture tends to hunch due to gravity. By
stretching your back you prevent poor sitting posture.
- Stand with your
feet shoulder width apart and hands on lower back.
- Looking
straight ahead, slowly lean back, keeping legs
straight.
Stop hand pain, improve
your seating posture and blood circulation with this
award winning ergonomics software.
This
stretch is useful for the upper back and neck which are
common areas of tension.
- Bend head
forward and gently push down until you feel a
comfortable stretch.
- Relax, and
repeat several times.
Prolonged sitting can lead to poor blood circulation in
the lower limbs. This exercise will help move stale
blood out of the lower limbs and will help to keep the
calf muscles flexible.
- Raise a leg so
that it is straight.
- Point your toes
towards you.
- Hold for few
seconds.
- Point away,
hold for few seconds.
 
This
stretch repositions the discs and vertebrae of the neck.
Usually computer users push out their chin as they
strain to see the monitor.
- Sit up
straight, looking straight ahead.
- Sit up
straight, looking straight ahead.
- Slowly draw
chin backwards into neck, hold for 5 seconds.
- Repeat 5 times.
Computer users blink less when they work on their
computer focusing on the screen. This stretch helps
lubricate the eye and help relieve dry eyes.
- Close your
eyes, and cover with your hands.
- Keep eyes
closed for 20 seconds.
- Repeat again.
This
stretch helps loosen the tightening of the hand muscles
which occurs when you type for prolonged periods of
time. This exercise is imperative to prevent/recover
- Spread the
fingers of both hands as far apart as possible.
- Make a tight
fist and squeeze.
- Repeat several
times.
 
This
exercise helps stretch the back muscles. When you sit
your posture tends to hunch due to gravity. By
stretching your back you prevent poor sitting posture.
- Place your feet
shoulder width apart.
- Slowly bend
forward, bringing your hands towards the floor.
- Keep hands
close to chair, and relax your head.
This
stretch stretches the lower back muscles and helps
reposition the lower back.
- Place one leg
over opposite thigh, hands on ankle and knee.
- Slowly lean
forward until you feel a comfortable stretch.
- Hold for 10
seconds.
- Repeat on other
leg.
Muscle tightness in the thighs are often contribute to
back pain. Stretching out those hamstring muscles helps
alleviate tension in those muscles.
- Sit straight in
your chair
- Interlace
fingers over right knee.
- Pull your knee
towards your chest, and hold for ten seconds.
- Repeat twice
for each leg.
This
exercise will stretch the upper shoulder and neck
muscles. This will allow easier head movements and
improve blood circulation.
- Sitting
straight in your chair, tilt head towards one
shoulder as far as you can without straining.
Prolonged sitting can damage musculoskeletal system.
This exercise improves upper the back, shoulders and
elbows.
- Interlace your
fingers.
- Push the palms
of your hands forward.
- Hold for 10
seconds.
- Repeat twice.
Focusing on the screen puts load on your eye muscles.
Wandering over distant objects relaxes the eye muscles
and relieves eye fatigue.
- Spend 15
seconds looking at an object more then 10 feet away.
- Maybe out a
window or down a hallway.
This
exercise helps stretch chest muscles and strengthen
upper back muscles. Rotating your shoulders in this way
prevents poor posture.
- Stand up.
- Slowly roll
your shoulders backwards in large circles 10 times,
looking straight ahead
This
exercise stretches the chest, correcting hunches
posture, and activates upper back muscles which become
slack without activity.
- Interlace your
fingers.
- Place yours
hands behind your head with elbows out to the side.
- Pull your
shoulder blades together and push your chest out.
- Hold for 10
seconds
This
stretch helps loosen the tightening of the hand muscles
which occurs when you type for prolonged periods of
time. This exercise is imperative to prevent/recover
from RSI.
- Let your arms
hang by the side of your chair.
- Wiggle your
fingers for 15 seconds
Prolonged sitting leads to hip muscle shortening.
Changing your posture to standing benefits your legs and
back.
- Stand up.
- Step forward
with your right leg
- Place your
hands on your hips.
- Slowly bend
your right knee, pushing your hips forward and
keeping left leg straight. Hold for 10 seconds.
- Perform 3 times
for each side.
The above
stretches are part of the RSI Warrior software
package.
Download it now
and get these stretching animations provided as
you work on your computer:
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