This article discusses how to prevent and overcome RSI, with an emphasis towards those using computers, utilizing proper ergonomics and exercises for the limbs, neck, shoulders, and eyes.

Ergonomics

Be aware of how you hold your body. For example, are your hands tense or loose? Hold yourself loosely and relaxed, and use the appropriate muscle groups. Develop awareness and good habits. Breathe and blink.

Take frequent small breaks to do these exercises. Consider a note on your computer as a reminder.

• Have a chair that supports your back properly with adjustable arm rests
• Use Wrist supports for your keyboard
• Have the keyboard at the right level (where you do not hunch your shoulders)
• If you have disabilities requiring you to have the keyboard at a non optimal level, find other ways to make sure your arm and wrists are supported; take frequent breaks
• Use a flat panel LCD monitor if possible (much better for your eyes)

Finger, Wrist and Forearm Pain

Perform the following exercises frequently. They cannot be overdone. You are relaxing the muscles, separating the muscle groups, enhancing circulation, allowing the blood to flow and the nerves to function, and are retraining your brain.

• Stretch your fingers out. Use your other hand or an inanimate object to give you a stretch
• Supporting your elbow (wither with your other hand, a desk, table, pillow, etc), rotate your forearm in a circle in both directions, with your fingers lightly leading the motion.
• Supporting your wrist, move your hand in a circle in both directions, with the fingers extended, lightly with ease leading the motion.
• Stretch your hand backwards.
• Shake your hands, in a circle, from sided to side, and back and forth, with your arm dangling at your side
• Stretch each finger backwards
• Move each finger in a circle in both directions at the knuckle joint. Occasionally, do each joint of the finger, gently; the movement with be very slight; hold the joint of one finger with the other hand and jiggle the finger. Do each finger and each joint. Jiggle in circles, gently but vigorously
• Tap your forearms and hand
• Squeeze your forearms and massage your hand and fingers

Shoulder and Neck Pain

• Turn your head from side to side and notice how it feels. Move your head in a circle (rotating), within your pain level, in big circles and small circles (you access different muscles), in both directions

• Turn you head to one side, and with the opposite hand rub and tap your stretched neck to your shoulder. Do the same for the other side. Tuck your chin and bring your head to your chest as far as possible within your pain level. Tap on the back of your head and neck with both hands. Look up toward the ceiling and stretch your head back as far as you can within your pain level and gently tap and massage your throat. Turn your head from side to side and notice that how it feels. Looser?
• Gently massage your face, stroking with your hands outwardly (opposite of squinting) and also gently moving your fingers in little circles on your face. (moving outwards, again)
• Move one shoulder in rotation in both directions, paying attention that you are moving it down and back in your circles (many people tend to hunch their shoulders and hold them forwards) Rotate the other shoulder. Rotate both shoulders. Turn your head from side to side.