RSI Prevention Exercises

Step 1: Full-body Stretch

Take your arms out to the sides with palms facing downwards. Extend your fingers and elbows whilst you gently rotate your arms at the shoulder joint so that your palms face upwards. You can then bring your arms up sideways until they are overhead, interlock your fingers, and press your palms up towards the ceiling. Hold this stretch for 10-15 seconds and then gently bend to one side. Again, hold for 10-15 seconds before bending to the opposite side.

Step 2: Upper torso

Interlock your fingers behind your back with your palms facing the torso. Retract your shoulders backwards as if you are trying to grip a cushion between your shoulder blades, make sure you don't cheat by moving your ribcage forward. Now, stretch your arms downwards gently and hold for 10-15 seconds.

Step 3: Neck

Sit upright with your shoulders square and your arms relaxed. This is your starting position. Now tuck your chin back without bending your neck, imagine that you are sliding your jaw on an invisible track if this helps. Now slowly and gently turn your head sideways as far as you can without moving your shoulders. You should feel a comfortable stretch across the opposite side of the neck to which way you are turning. Once at the end of your range hold for 10-15 seconds and then repeat in the opposite direction. After this return to the starting position, tuck your chin in as before and bend your neck to one side, as if you are trying to place your ear on your shoulder. Again, hold the stretch for 10-15 seconds and repeat to the opposite side.

Step 4: Shoulders

Sitting upright with your back unsupported, hang your arms by your sides and shrug your shoulders upwards, depress them downwards, draw them back and protract them forward. Repeat these steps a couple of times and finish by gently circling your shoulders in tandem both forwards and backwards.

Step 5: Arms

Firstly, place your hands together in a prayer position. Gently push to one side, hold for 15-20 seconds, and then gently push to the other side for 15-30 seconds. Throughout the stretch keep your fingers straight and fingertips together.

Step 6: Forearms

Stretch out your arm so that the elbow is fully extended and your palm is facing upwards, and pull gently down using your other hand to feel a stretch over the top of your forearm muscles. Hold for 15secs and repeat 2-3 times with each arm. You can reverse this stretch using the same technique to stretch the muscles at the back of your forearm.

Step 7: Wrists

Place your forearm on a desk or work-surface and form a fist with your hands so that the thumb is on the upper side. Slowly move your fists to the right and then to the left without moving your forearm. All movement should be occurring at the wrist joint. You can also lift your arms away from the desk and gently circle your wrists in clockwise and anti-clockwise directions.

Step 8: Fingers and Thumb

Place each finger, one at a time, on the edge of your desk keeping your wrist's straight and gently push into the desk, bending your extended finger backwards. Hold when the stretch is comfortable for 10-15 seconds and then change fingers. For the thumb you should place one arm at a time palm down on the desk, again with a straight wrist. Use the other hand to gently stretch the thumb away from the forefinger until the stretch is comfortable, and hold for 10-15 seconds before swapping sides.

Step 9: Links

For more tips on how to prevent the development of RSI's by adjusting your workstation and working habits please see Videojug's film 'How to prevent RSI's.'