RSI – Repetitive Strain Injur y

the bane of IT workers

Agenda

• What i s RSI ?• Har mful effect s of RSI s• Preventing RSI s• Useful Resources

What is RSI ?

• Repetitive Strain Injur ies occur from repeated physical movements doing dama ge to tendons, nerves, muscles, and other soft body tissues.

• It is an occupational overuse syndrome affecting muscles, tendons, and nerves in the arms, le gs, neck, upper & lower back.

Improper Posture

Perfect IMPERFECT Posture

Harmful Effects of RSIs

Keyboard, MouseCarpal Tunnel Syndrome

Wrist

Improper PostureJoint PainsLegs

Improper PostureLow back pain, Slipped disc

Lower back

Improper PostureShoulder pain, Upper back pain

Upper back

Monitor heightCervi cal Spondylosis

Neck

Display characteristics

Eye Strain, Headache

Eyes

Cer vical SpondylosisCervical spondylosis is a 'wear and tear' of the vertebrae and discs in the neck. It is a common cause of neck pain in older people. Symptoms tend to wax and wane.

Treatments include neck exercises and painkillers. In severe cases, surgery may be an option.

Wrong

Hand Posit ions

Right

Carpal Tunnel Syndr ome

Anatomy of Spine

Low Back Pain – Slipped Disc

Video : http://www.spine-health.com/dir/ddd.html

Preventing RSIs

• Proper Posture• Proper Chair• Monitor height• Display characteri stics• Specially for Lower back: li fting, bending,

sitting, sleeping (on cushions)• Regular Exerci ses

Regular Exercisesfor strengthening various parts of the body

• Neck exercises

• Shoulder exercises

• Upper back exercises

• Lower back exercises

• Knee exercises

• Ankle exercises

Dos & D on'ts of Exercises• Give a gap of at least 2 hrs after a meal or 1 hr after snacks

before you start exercising• Best time to exercise is early in the morning *after* you

have emptied your bowel• If any strain or pain persists on doing any exercise, stop it

immediately and contact your doctor• Do not over do any exercise (repeat each exercise for 3 or 4

times only)• Disc ipline and regular ity are more important (and effective)

than doing for long hours once a week• If you are already suffering from low back ache or any

ailment, do not exercise without checking with your doctor• If you are pregnant consult your doctor to know which set of

exercises is suitable for you• Drink water as required after exercises (best is to drink lime

water mixed with salt & sugar)

This is to exercise your neck and upper back.

Lie flat on the ground and rest your head on your hands.

Slowly raise the uppe r portion of your body (head, neck and upper back), keeping the head on your hands. Remain in this position for approx 5 secs and come back to normal position slowly.

Keep your head in a straight position.

Slowly move it to the left. Turn your neck as far back as possible. Remain in that position for approx 3 secs and come back to normal position. Repeat the same but this time to the right side.

Keep your head in a straight position and slowly move it to the left. Turn your head as far back as possible. Remain in that position for approx 3 secs and come back to normal position. Repeat the same but this time to the right side.

Come back to original position

Keep your head in a straight position initially and slowly bend it backwards. Bend as far back as possible. Remain in that position for approx 3 secs and come back to normal. Repeat the same exercise by bending it to the front.

Now slowly bend it forward. Remain in that position for approx 3 secs and come back to normal.

Rest your palm firmly on your cheek. Push your cheek with your palm and try to keep your head straight by resisting the push.

Rest your palm firmly on your cheek. Push your cheek with your palm and try to keep your head straight by resisting the push.

Lock both your hands and place the m behind your head, just a little above the ears. Now try and push your head forward and resist the push by trying to keep you head straight.

This exercise strengthens your shoulder and relaxes the shoulder muscles.

Stand straight and rotate your shoulde r in 3600 going from front to back and similarly from back to front. Do one shoulder at a time without moving your body.

Stand straight and rotate your shoulde r in 3600 going from front to back and similarly from back to front. Do one shoulder at a time without moving your body.

Stand straight and rotate your shoulde r in 3600 going from front to back and similarly from back to front. Do one shoulder at a time without moving your body.

Stand straight and rotate your shoulde r in 3600 going from front to back and similarly from back to front. Do one shoulder at a time without moving your body.

Exercise - 2

Stand straight and keep your hands and palms straight. Now slowly lift both your hands to the front till the level of your eyes.

Now continuing from the previous position, lift both your hands straight up point to the sky.

Slowly bring the m down to your eye level.

Come back to original position

Stand straight and keep both your hands and palms straight. Now slowly lift both your hands straight up from the side.

Now continuing from the previous position, lift both your hands straight up towards the top.

Bring both your hands down.

Come back to original position

These exercises strengthen your wrist.

Keep your palms straight, facing outside.

Now move your wrist down and re main in that position for 5 seconds.

Bring back your palms to original position and remain in that position for 5 seconds.

Tighten your fist and keep your hands in a straight position.

Exercise 2.

Now rotate your wrist in anti-clockwise direction starting from a straight position.

Now rotate your wrist in clockwise direction starting from a straight position.

This exercise strengthens your back muscles.

Lie flat on the floor with both your legs and your hands resting on the floor.

Now hug your right leg, near the knee area, with both your hands and lift your leg and your uppe r body in such a way that you touch your knee with your mouth.

Repeat the same exercise for the left leg.

Now hug both your legs, near your knees, and bring them towards your face in such a way that your knees touch your mouth.

Come back to original position.

Now completely relax all your muscles and lie flat on the floor.

This exercise stretches and strengthens your lower back muscles

Lie flat on the ground and relax your muscles

Lock your fists and take them behind your head. Now push your upper body and lowe r body in opposite direction, making the lower back to stretch.

Come back to original position.

This exercise strengthens your lower back muscles.

Lie flat on the floor with face down.

Slowly Lift your left leg by keeping your back and hands straight. Stay in this position for 10 sec.

Repeat the same with the right leg.

Come back to original position.

This exercise strengthens your lower back muscles.

Lock both your hands from behind

Slowly lift the upper portion of your body and legs together in such a way that the entire body is balanced on the abdomen.

Slowly bring the upper portion of your body and legs down.

Come back to original position.

This exercise strengthens your back muscles.

Rest your body with your legs and hands on the floor.

Lift your head to look towards the top and bend your back in such a way that it creates a ‘U’ curve.

Come back to the original position.

This exercise strengthens your back muscles.

Be in a sitting position with your legs stretched straight and your hands supporting the uppe r body.

Slowly twist your upper body in s uch a way that your left hand touches the right side of the floor along with your nose.

Come back to original position

Repeat the same to the left side with your right hand touching the left side of the floor along with your nose

Come back to original position.

This exercise helps you in fighting common cold .

Rest on your knees with your legs folded. Now lift your hands to the top keeping your back straight.

Now continuing from the previous position, lift your entire upper body and bend it to the front so as to touch the floor. Breath out while bending down and hold your breath whe n your head touches the ground.

Come back to the original position

This exercise is specifically for your join ts.

This exercise is done by using weights. Tie some weights (2, 3, 4kg weights based on your capability) to both your legs, on the ankles.

Slowly lift your right leg, make sure your hands and back are straight and firmly placed on the ground. Hold your leg in this position for 15 to 20 secs. (you can start with 10 secs initially)

Repeat the same exercise with your left leg.

Come back to the original position afte r finishing the exercise.

This exercise strengthens the calf muscles of your legs.

Take a towel or a cloth and wrap it around your feet by holding the two ends of the towel or a cloth with both you hands.

Take a towel or a cloth and wrap it around your feet by holding the two ends of the towel or a cloth with both your hands. Now start pulling the towel towards you, so the stress falls on the calf muscles.

Come back to original position.

This exercise strengthens your ankles.

Lift your left leg by balancing your body on your right leg.

Balance your body on your right leg. Rotate your left foot, in a clockwise direction, to complete a full circle

Do the same exercise by completing a full circle in anti-clockwise direction.

Now repeat the same exercise with your right leg by balancing your body on the left leg..

Some Useful Resources

• http://www.will-harris.com/yoga/rsi.ht ml : Desktop Yoga• http://www.eorthopod.com/public/spine_cervical_guides : Useful

information about Spina l Cord• http://www.medinfo.co.uk/conditions/ lowbackpain.html : Good,

short, informative site on Low Back pain• http://www.office-ergo.com/ : Comprehensive research-based

information about prevention of carpal tunnel syndrome, low back pain and eyestrain in the office environment.

• http://www.spine-health.com/ : Excellent site on all th ings related to Spine

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