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Repetitive Strain Injury Stretching
Repetitive Strain Injuries (RSI)
Repetitive strain injury (RSI) is basically when your upper body gets messed up from doing the same movements over and over. It can mess with your muscles, tendons, nerves, and blood vessels, especially if you use certain muscles way too much.
RSI is something a lot of people deal with—it’s pretty common worldwide. Especially for those of us with jobs that involve doing the same movements over and over, like typing, working on computers, assembly line tasks, or hairdressing.
Common causes of RSI include:
Typing on a computer
Using a mouse
Playing musical instruments
Sewing
Gardening
Assembly line work
Construction work
Athletic activities
Understanding the Importance of Stretching
Taking breaks to stretch is a key part of avoiding and dealing with RSI. Stretching can enhance flexibility, ease muscle tension, and boost blood flow to the affected area. This can lead to less pain, improved movement, and quicker healing.
You’re not in this alone
I understand that dealing with RSI can be tough. But remember, there are many others who have RSI and understand the difficulties it brings. Numerous resources are also available to support you in managing your RSI and leading a full, active life.
Repetitive Strain Injury Stretching
Types of RSI
Some of the most common types of RSI include:
Type of RSI Stretch
Description
Wrist stretches
These stretches help to loosen up the muscles and tendons in your wrists and forearms.
Hand stretches
These stretches help to improve flexibility in your hands and fingers.
Arm stretches
These stretches help to improve circulation and range of motion in your arms and shoulders.
Neck stretches
These stretches help to relieve tension in your neck and shoulders.
Wrist flexion, forearm pronation, wrist extension with finger flexion
Trigger Finger/Thumb
Finger/thumb flexion and extension, massage base of finger/thumb
Rotator Cuff Tendinitis
Neck retraction, shoulder blade shrugs, arm circles
Carpal tunnel syndrome: This is a condition that happens when the median nerve gets compressed as it travels through the carpal tunnel in the wrist. Signs of carpal tunnel syndrome include experiencing pain, numbness, and tingling in the hand and fingers.
Tennis elbow: This is a condition that affects the tendons that attach the forearm muscles to the elbow. Symptoms of tennis elbow include pain and tenderness on the outside of the elbow.
Golfer’s elbow: This is when you feel pain and tenderness on the inside of your elbow because of issues with the tendons connecting your forearm muscles.
Other types of RSI include:
Thoracic Outlet Syndrome: This is a condition that messes with the nerves and blood vessels in the area between your collarbone and the first rib, known as the thoracic outlet. If you’ve got this syndrome, you might feel pain, numbness, and tingling in your neck, shoulder, and arm.
Tendonitis: Tendonitis is when a tendon – that cord of tissue connecting muscle to bone – gets all inflamed. It can happen in any tendon in your body, but it usually pops up in the shoulders, elbows, wrists, and knees. Signs of tendonitis include pain, swelling, and tenderness.
Bursitis: Bursitis is inflammation of a bursa, which is like a fluid-filled sac that cushions your bones, tendons, and muscles. Although it can show up in any bursa, it’s most common in the shoulders, elbows, knees, and hips. If you’ve got bursitis, you might feel pain, see some swelling, and notice redness.
Identifying RSI Symptoms
Some common symptoms of RSI include:
Pain
Numbness
Tingling
Weakness
Stiffness
Burning
Swelling
If you experience any of these symptoms, it is important to see a doctor to rule out other medical conditions.
Repetitive Strain Injury Stretching Exercises
The following are some effective Repetitive Strain Injury Stretching exercises for different areas:
Wrist
Loosen up those wrists: Begin by rotating them in small circles, first clockwise and then counterclockwise.
Let’s stretch those wrists out: Take one wrist at a time, extend it, and hold for about 10-15 seconds. Swap to the other hand and repeat.
Give your wrists a little flex: Bend one wrist gently and hold for 10-15 seconds, then do the same with the other hand.
Forearm
Forearm Stretch: Stick your arm straight out, palm down. Gently pull your fingers towards the ground with your other hand. Kick back for 10-15 seconds. Now, flip it and do the same with your opposite arm.
Reverse Forearm Stretch: Reach your arm out, palm up. Guide your fingers down with your free hand. Feel the stretch for 10-15 seconds. Switch arms and soak in those good feels.
Shoulder
Shoulder roll: Roll your shoulders forward and backward in a circular motion.
Shoulder shrug: Shrug your shoulders up towards your ears and hold for 10-15 seconds. Release slowly.
Shoulder stretch: Reach your right arm across your body and place your hand on your left shoulder. Use your left hand to gently pull your right arm towards your chest. Hold for 10-15 seconds. Repeat with the other side.
Neck
Neck tilt: Tilt your head to the right side and hold for 10-15 seconds. Repeat with the other side.
Neck rotation: Slowly rotate your head in a circular motion.
Chin tuck: Tuck your chin towards your chest and hold for 10-15 seconds. Release slowly.
Target Area
Description
Wrists & Hands:
1. Make two fists and place them on a flat surface, fingers facing down. Gently press down with your palms to stretch the flexors. Hold for 10 seconds.
2. Flip your fists over, fingers facing up, and gently press down with the backs of your hands to stretch the extensors. Hold for 10 seconds.
Radial & Ulnar Deviators
3 sets of 10 seconds each for both radial and ulnar deviations
Finger Stretch
3 sets of 10 seconds each
Finger Flexion & Extension
3 sets of 10 repetitions each
Forearms & Elbows:
1. Extend your arms with your palms facing down. Make small circular motions with your wrists, first in one direction, then in the other. Repeat 10 times in each direction.
Forearm Stretch
3 sets of 10 seconds each side
Elbow Flexors & Extensors
3 sets of 10 seconds each for both flexors and extensors
Neck & Shoulders:
1. Slowly roll your head in a clockwise circle, bringing your chin to your chest, then up, back, and down. Repeat 10 times.
2. Roll your head in a counter-clockwise circle. Repeat 10 times.
Shoulder Rolls
3 sets of 10 circles
Arm Circles
3 sets of 10 circles in each direction
Exercise
Repetitions & Sets
Wrist Flexors & Extensors
3 sets of 10 seconds each for both flexors and extensors
1. Extend your arm with your palm facing down. Gently bend your wrist towards you (radial deviation) and hold for 10 seconds. Repeat on the other side.
2. Extend your arm with your palm facing up. Gently bend your wrist away from you (ulnar deviation) and hold for 10 seconds. Repeat on the other side.
1. Interlace your fingers and gently pull your palms apart, creating a “tent” with your fingers. Hold for 10 seconds.
2. Extend your fingers and spread them wide apart. Hold for 10 seconds.
1. Make a fist and squeeze tightly for 5 seconds. Relax for 5 seconds. Repeat 10 times.
2. Extend your fingers as wide as possible and hold for 5 seconds. Relax for 5 seconds. Repeat 10 times.
Wrist Circles
3 sets of 10 circles in each direction
1. Extend your arm with your palm facing down. Place your other hand on top of your fingers and gently pull your hand back towards you until you feel a stretch in your forearm. Hold for 10 seconds. Repeat on the other side.
1. Bend your elbow at a 90-degree angle, palm facing up. Gently pull your forearm down towards your body with your other hand until you feel a stretch in your biceps. Hold for 10 seconds. Repeat on the other side.
2. Extend your arm with your palm facing down. Gently push your forearm up towards your body with your other hand until you feel a stretch in your triceps. Hold for 10 seconds. Repeat on the other side.
Neck Rolls
3 sets of 10 circles in each direction
1. Lift your shoulders towards your ears, hold for 5 seconds, then roll them back and down in a circular motion. Repeat 10 times.
1. Extend your arms out to your sides with your palms facing down. Make small circular motions with your arms, first forward, then backward. Repeat 10 times in each direction.
Treatment and Rehabilitation
Having RSI can be a real struggle. It’s frustrating and painful, making it tough to enjoy your usual activities.
If you’re dealing with RSI, be sure to be gentle with yourself. Take the time you need to recover, and don’t hesitate to lean on your friends and family for support.
Stretching is super important for handling RSI. Along with stretching, there are some other treatments you might want to think about:
Rest: Give the affected area a break. Take time off work or activities that worsen your symptoms.
Ice and heat: Ice can help with inflammation and pain, while heat can relax muscles and enhance blood flow.
Over-the-counter pain relievers: Medications like ibuprofen can ease pain and inflammation.
Physical therapy: Work with a physical therapist who can guide you through exercises to strengthen affected muscles and improve flexibility. They can also suggest adjustments to your activities to prevent further injury.
Occupational therapy: An occupational therapist can help you develop strategies to manage RSI both at work and home. They can teach you how to use adaptive tools to make tasks easier.
Injections: In some cases, cortisone or other injections may be used to reduce inflammation and pain.
Surgery: While rarely necessary, surgery might be considered for severe injuries not responding to other treatments.
Remember, take it easy on yourself, and don’t hesitate to ask for help. Your well-being is important.
Rehabilitation
Recovering from RSI involves more than just medical treatment. It’s important to focus on rehabilitation, which helps you regain strength, movement, and function in the affected area. This usually involves exercises and training with therapists.
Besides formal rehab, there are things you can do at home to aid your recovery:
Listen to Your Body: If an activity causes pain, stop and rest.
Take Breaks: Move around every 20-30 minutes throughout the day.
Regular Stretching: Enhance flexibility and reduce muscle tension with regular stretches.
Ergonomic Equipment: Use tools that reduce stress on muscles and nerves.
Healthy Lifestyle: Maintain a balanced diet, get enough sleep, and exercise regularly.
Remember, there are people who care about you and want to help. With kindness, love, and support, you can overcome RSI and lead a full and active life.
Here is a chart of Mind-Body Techniques for Repetitive Strain Injury Stretching
Alternative Therapies for Repetitive Strain Injury Stretching And Associated Costs
ASHT is a professional organization that provides resources and information on hand therapy. You may find articles, tools, and information related to RSIs.
Occupational Safety and Health Administration (OSHA):
APTA offers resources on physical therapy and rehabilitation. You can explore their content to find information on exercises and rehabilitation techniques for RSIs.
Author Bio: Pamela Harris
Pamela Harris, a health enthusiast and seasoned writer, merges her background in health sciences with a passion for wellness. Through her articles, Pamela aims to demystify health topics, offering practical insights for informed decision-making. Beyond writing, she enjoys nature exploration and fostering a mindful lifestyle, inspiring others on their journey to balanced well-being. Connect with Pamela Harris for expert perspectives on health, fitness, and a vibrant life.
