Tips for Relieving Strain at your Desk

1. Consider eliminating some of the repetitiveness of your work. Can

you rotate jobs with your fellow workers? Combined with better

workplace design, this can allow you to engage different muscle

groups than just your typing muscles. Cut back your computer time

if possible. This may mean reducing your recreational computer

usage.

2. Don’t overlook stretching. Take breaks to move and stretch every

hour or so. Stretch your forearms by bending your wrists forward and

backward and by circling your wrists. Stretch your neck forward and

from side to side. Circle your shoulders forward, up toward your ears

and back.

3. Take mini-breaks several times an hour. Stop, let your arms hang to

your side and take several full breaths.

4. Keep your arms and hands warm. Cold muscles and tendons are

more at risk for overuse injuries.

5. And, finally, imagine breathing into your arms, neck and shoulders

as you work. Rigidity is not the goal. Instead, focus on staying

flexible and relaxed, even as you work.

RESOURCE

Repetitive Strain Injury: A Computer User’s Guide. Pascarelli, Emil