Repetitive Strain Injury, stiff wrist, elbow, shoulder??

Repetitive Strain Injury (RSI) is a term that is commonly heard nowadays... seemingly stressless activities such as using the mouse and keyboard while typing in front of the computer have been blamed for causing wrist pain, carpal tunnel syndrome, etc. In this blog, I will share some simple movements and stretches that can help relieve stiffness in your body (typical office desk job, or long distance driving, studying at desk, etc).

A few key points
1. Posture... you can refer back to http://www.everhealth.asia

2. Even if you have *good* posture, good technique (the way you do an exercise, lift a heavy bag, etc)... you can still end up with OVERUSE problems (hence the word 'repetitive').

For example, every time you BEND your elbow/forearm to curl a dumbell, grip the steering wheel, click the mouse,  the main muscles which move actually originate from a tendon in the inner part of the elbow. If you do such movements too often, it is possible that this particular tendon may feel sore, and sometimes the inflammation is commonly called 'Golfer's elbow'.

Every time  you STRAIGHTEN your elbow/forearm to lower a dumbell, the last few inches of hitting a tennis ball, etc the muscles which move actually  originate from a tendo in the outer part of the elbow.   If you do such movements too often, it is possible that this particular tendon may feel sore, and sometimes the inflammation is commonly called 'Tennis elbow'.

In this blog, we will not focus on how to treat such conditions - please consult a physiotherapist or chiropractor.

3. Getting on your nerves!

The diagram above shows some nerves that pass through portions of the shoulder, arm, and hands. Every time you feel some tingling or numbness in the wrist and/or fingers, it could be due to the nerve being 'trapped' somewhere along this pathway (from the neck to the fingers)... let's leave it to the chiropractor or physiotherapist to handle this matter!

4. What CAN you do to reduce the chance of repetitive strain injury?
*Do 'opposite' movements. For example, since you type a lot (or SMS), hold the mouse for long periods of time, your fingers are scrunched up... So it makes sense to STRAIGHTEN them up!
You can give these exercises a try... It is NOT necessary to use force (or strength). You can try 10 repetitions or as often as you feel like it.

Tiger claw - gently open and close your fingers

Snake - basically moving the wrist in and out, with your opposite thumb to provide very slight resistance

Of course the more common stretches can also be done... Just hold the stretch for 5 to 10 seconds (do not bounce) to relieve stiffness in the wrist and forearm.

Finally, do give the wall push a try! It can relieve tension in the shoulders, neck and upper back.
Hands criss-cross on top of each other, PUSH into the wall, STRAIGHTEN your ARMS while you STEP BACK from the wall. Hold for up to 10 seconds, then switch hands