Exercises to Prevent Repetitive Stress Injury
by Lisa Armstrong
Here are some easy exercises that can be done in your office to help prevent carpal tunnel and other repetitive strain injuries. Hold each position for a few breaths to increase the stretch, but don’t force it. Become aware of your body and your breath:
- Wall Stretch: Stand up facing the wall and reach your arms above your head and up the wall as far as you can. Firm up your legs, extend the sides of the torso and bring your shoulder blades forward towards the wall. Breathe!
- Shoulder stretch: Move back a little from the wall so that your torso is diagonal to your hips. Press both palms into the wall equally. Press into the floor with your feet, and tighten your legs. Lift up the ribs and drop your head slightly. You can also perform this stretch by placing your hands on the back of a chair and walking back until your torso is extended parallel to the floor. Again, tighten the legs, lift your abdominal muscles and ribs while releasing the spine.
- Full Body stretch: Place your arms out to your sides, palms facing down. Extend your fingers and stretch. On an exhale breath, rotate your shoulders back and turn your palms face up. On your next exhale, bring your arms overhead with the palms facing each other. Again, press the feet onto the floor and firm up your legs, stretching the sides of the torso. After a few breaths, interlock your fingers and press the palms up toward the ceiling, stretching the fingers with the palms open. Hold the stretch and then, on an exhale breath, lean to one side. (Repeat on the other side). This stretch can also be done seated at your desk.
Some of the next poses can be done either standing or sitting. If you are seated, move forward on your chair and place your feet firmly on the ground, press your thighs into the chair and extend your torso upwards with your shoulders dropping down. If you are standing, remember to keep your feet planted firmly on the ground and your legs strong.
- Chest Opener: Interlock your fingers behind your back with the palms facing the torso. Roll the shoulders back, but keep the ribs from poking forward. Stretch your elbows and arms on an exhale breath. Hold this position for a few breaths. Again on an exhale breath, bend your elbows and bring your wrists to the right side of your waist, gently pressing the right elbow towards the left. Then bring the wrists to the other side. Repeat this sequence with the fingers interlocked and with the opposite thumb on top.
- Mid-back Opener: Hug your body, placing the right hand around your left shoulder and left hand around your right shoulder, one elbow over the other. Breathe into the area between your shoulder blades. On an exhale breath, bring the lower arms perpendicular to the floor, palms facing each other; and stretch the fingers up. On your next exhale breath, raise your elbows up to shoulder height. Hold for a few breaths. Repeat, reversing which elbow is on top.
- Neck Release: Shrug the shoulders high up to the ears. Hold for a breath, and then release and drop them. Repeat this action at least 3 times.
- Side neck release: Sit forward on the seat of your chair with your feet planted firmly on the floor. With your right hand, reach to the seat back or rear of the seat. Extend the torso and drop the chin into the chest. Pull diagonally to the left and lift your left hand up and reach over your head towards your right ear, gently pulling the head diagonally away from the right shoulder. Hold and breathe, stretching from the base of the skull to the shoulder. Repeat on the other side.
- Torso twist: With the feet planted firmly on the ground, and the thigh bones pressing into your chair, exhale and lift and turn the belly to the right. Do not twist the neck; keep the head in line with the torso. Let your hands help you turn by pressing into the seat or the back of the chair. Gradually increase the twist and now let your eye gaze turn to the right around your shoulder. Repeat to the other side. Remember to keep breathing slowly and deeply as you twist.
- Wrist stretch: Make fists of your hands and place them, thumbs up, on the desk top, supporting your lower arm on the desk. Slowly stretch the fists to the right, without moving your lower arm, and then to the left. Lift your arms off the desktop and make slow circles with your wrists, keeping your hands in closed fists. Circle both directions. Release your fingers and place them, tips up, on the edge of your desk. Press into the desk with the fingers. Try this first with the fingers together and then spread apart.
- Finger stretch: Place the index finger on the edge of your desk, keeping your wrists straight. Gently push into the desk and hold for a few breaths. Repeat with all the fingers except the thumb.
- Thumb stretch: Place your right palm on the desk top with your wrist straight. Relax all your fingers. With your left hand slowly stretch the right thumb away from the forefinger. Hold for a few breaths and then release and do the other hand.
- Tension release: Shake out your wrists and arms, letting them dangle from your shoulders. Rotate your shoulders forward and back. Turn your head right and left, looking into the far distance. Close your eyes and take a few slow, deep breaths with your belly soft.
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