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.

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.

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.

Bend Head Forwards

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.

  

Calf Stretch

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.

 

Double Chin

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.

Eye Blackout

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.

 

Finger Stretch and Clench

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.

Forward Back Stretch

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.

 

Hip Stretch

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.

 

Knee Hug

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.

 

Neck Tilt

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.

 

Reaching Forward

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.

 

Scan Horizon

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.

 

Shoulder Circles

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

 

Shoulder Fan

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

 

Flying Fingers

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

 

The Fencer

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.