Stretching Exercises for Repetitive Stress Disorder

Repetitive Stress Disorder is a condition that occurs to parts of the body, generally in the upper-limbs, due to occupational overuse. It is most commonly caused by excessively typing using computer keyboards or typewriters. It can also be caused due to excessive use of any musical instrument, like say a guitar, keyboard, or violin. The eyes are also prone to be affected with this disorder due to prolonged viewing of computer screens.

Repetitive stress disorders are characterized by pain in the affected area, resulting in inability to function properly.

There are certain exercises to prevent this disorder.

Moving around
Try to move around whenever possible during work hours. Don’t stare at your computer for too long. Try to look away from the computer screen now and then. Your eye level should above the top-edge of the computer screen.

Stretching
Stretching is a great way to relax your muscles. This will reduce muscle-rigidity, which reduces injuries.

- Stand up straight. Use your left and right hand to lock your palms. Bring them to your front horizontally so that the backs of your palms face you. Now slowly lift your locked palms overhead until your arms are in a straight-line with your body. Hold the position for 10-20 seconds. Bring them back to the original position gently.

- Bring your palms together in a ‘namaste’ or a prayer position in front of your chest. Make sure that all your fingers are stretched. Now gently use one palm to push the other sideways horizontally. Do it till you feel a stretch in your forearm. Repeat for the other palm.

- For stretching the wrists, bring both your wrists together. Roll them in a clock-wise and anti-clockwise position.

- Stand up and swing your torso left and right, whilst keeping your legs steady.

- Stand up and bend till your fingers touch your feet. This should be done with straight legs. For beginners the legs can be slightly bent.

- For the shoulders, you can do shoulder rolls or shrugs.