Repetitive Strain Injury Low Res

RSI – Repetitive Strain Injur y

the bane of IT wo rkers

Agenda
• What i s RSI ?
• Har mful effect s of RSI s
• Preventi ng RSI s
• Useful Reso urces

What is RSI ?
• Repetitive Strain Injur ies occur from repeated physical
movements doin g 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.

Harmful E ffects of RSIs
Eyes Eye Strain, Display
Headache characteristics
Neck Cervi cal Monitor height
Spondylosis
Wrist Carpal Tunnel Keyboard, Mous e
Syndro me
Upp er back Shoulder pain, Imp roper Posture
Upp er back pain
Lo wer b ack Lo w b ack p ain, Imp roper Posture
Slipped disc
Legs Joint Pains Imp roper Posture

Cer vical Spondylosis
Cervical spondylo sis 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.

Ha nd Pos it io ns
Wron g Right

Low Back Pain – Slipped Disc

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

Preventing RSIs
• Proper Posture
• Proper Chair
• Mo nitor hei ght
• Di splay characteri stics
• Specially for Lower back: li fting, b endi ng,
sitti ng, sl eepi ng (on cushio ns)
• Regular Exerci ses

Regular Exercises
for strengthening variou s parts of the body

• Neck ex ercises
• Shoulder exercises
• Upp er back ex ercises
• Lo wer b ack ex ercises
• Kn ee ex ercises
• 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 exercisin g
• Best time to exercise is early in the mornin g *after* you
have emptied your bowel
• If any strain or pain persists on do in g any exercise, stop it
immediately and contact your doctor
• Do not over do any exercise (repeat each exercise for 3 or 4
times on ly)
• Disc ipline and regular ity are more important (and effective)
than doing for lon g 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 su itable for you
• Drink water as required after exercises (best is to drink lime
water mixed with salt & su gar)

This is to exercise your neck and upper back.

Lie fla t on the gro und and rest your head o n yo ur ha nds.

Slo wly raise the uppe r po rtion o f yo ur bo dy (head, neck and upper back ),
keeping the head o n your ha nds. Remain in this positio n fo r a pprox 5 secs
and co me back to no rma l positio n slo wly.

Keep your head in a straig ht
position.

Slo wly move it to the left.
Turn your neck as far back
as possible. Remain in that
position fo r a pprox 3 secs
and co me back to no rma l
position. Repeat the same
but this time to the rig ht
side.

position a nd slo wly move it
to the left. Turn yo ur head
as far back as possible.
Remain in that positio n fo r
approx 3 secs and co me
back to no rmal positio n.
Repeat the same but this
time to the rig ht side.

Co me back to o rigina l positio n

position initia lly a nd slo wly
bend it back wa rds. Bend as
fa r ba ck as possible. Remain
in that position fo r a pprox 3
secs and co me back to
no rma l. Repeat the same
exercise by bending it to the
front.

Now slo wly bend it fo rwa rd.
Remain in that positio n fo r
approx 3 secs and co me
back to no rmal.

Rest your pa lm firmly o n yo ur
cheek. Push yo ur cheek with
your palm a nd try to keep
your head straig ht by resisting
the push.

Lock both yo ur ha nds a nd place
the m behind yo ur head, just a
little above the ears. Now try
and push yo ur head fo rwa rd and
resist the push by try ing to keep
you head straig ht.

This exercise strengthens your shoulder
and relaxes the shoulder muscles .

Stand straig ht and ro tate your
shoulde r in 3600 going fro m fro nt to
back a nd simila rly fro m back to
front. Do one shoulder at a time
witho ut moving yo ur bo dy.

Stand straig ht and keep your ha nds
and palms straig ht. No w slo wly lift
both yo ur ha nds to the fro nt till the
level of your eyes.

Now co ntinuing fro m the previous
position, lift both yo ur ha nds
straig ht up po int to the sky.

Slo wly bring the m do wn to yo ur eye
level.

Stand straig ht and keep bo th yo ur
ha nds and palms stra ig ht. No w
slowly lift bo th yo ur hands stra ig ht
up fro m the side.

Now co ntinuing fro m the previous
position, lift both yo ur ha nds
straig ht up to wa rds the top.

Bring both yo ur ha nds do wn.

These exercises strengthen your wrist.

Keep your palms stra ig ht, facing
outside.

Now move your wrist do wn and
re main in that position fo r 5
seconds.

Bring back yo ur palms to
origina l positio n a nd rema in in
tha t positio n fo r 5 seconds.

Exercise 2.

Tig hten yo ur fist a nd keep your
ha nds in a stra ight positio n.

Now ro tate your wrist in a nti-
clock wise directio n starting
fro m a straig ht positio n.

Now ro tate your wrist in clockwise
directio n starting fro m a straig ht
position.

This exercise strengthens your back muscles.

Lie fla t on the floo r with both yo ur
legs and yo ur hands resting o n the
floo r.

Now hug yo ur rig ht leg, near the knee area, with bo th
your ha nds and lift yo ur leg and yo ur uppe r body in
such a way that yo u touch yo ur k nee with yo ur mo uth.

Repeat the same exercise for the left
leg.

Now hug both yo ur legs, near yo ur k nees, and bring them to wards
your fa ce in such a way that yo ur k nees touch yo ur mo uth.

Co me back to o rigina l positio n.

Now co mpletely relax all yo ur
muscles and lie fla t o n the floo r.

This exercise stre tches and strengthens your lower back muscles

Lie fla t on the gro und and relax yo ur muscles

Lock yo ur fists and take them behind yo ur head. No w push yo ur upper bo dy
and lo we r bo dy in o pposite directio n, making the lo wer back to stretch.

This exercise strengthens your lower back muscles.

Lie fla t on the floo r with fa ce do wn.

Slo wly Lift yo ur left leg by keeping
your back a nd hands stra ig ht. Stay
in this positio n fo r 10 sec.

Repeat the same with the rig ht leg.

This exercise strengthens your lower back muscles.

Lock both yo ur ha nds fro m behind

Slo wly lift the upper po rtio n o f your bo dy a nd legs together in
such a way that the entire bo dy is ba la nced o n the abdo men.

Slo wly bring the upper po rtio n of yo ur bo dy a nd legs do wn.


Rest your bo dy with yo ur legs and
ha nds on the floo r.

Lift yo ur head to look to wa rds the top a nd bend yo ur
back in such a way tha t it creates a ‘U’ curve.

Co me back to the orig inal positio n.


Be in a sitting position with yo ur legs stretched straig ht
and yo ur ha nds suppo rting the uppe r body.

Slo wly twist your upper bo dy in s uch a way tha t yo ur
left ha nd to uches the rig ht side of the floo r a lo ng with
your nose.

Repeat the same to the left side with yo ur rig ht ha nd
touching the left side of the floo r alo ng with your nose

This exercise helps you in fighting common cold .

Rest on your k nees with yo ur legs
folded. No w lift your ha nds to the
top keeping yo ur back stra ig ht.

Now co ntinuing fro m the previous position, lift yo ur entire upper bo dy a nd
bend it to the fro nt so as to touch the floo r. Breath o ut while bending do wn
and hold yo ur breath whe n yo ur head to uches the gro und.

Co me back to the orig inal positio n

This exercise is specifically for your join ts.

This exercise is done by using weig hts. Tie some weights (2, 3, 4kg weights
based on yo ur ca pa bility) to bo th yo ur legs, on the ankles.

Slo wly lift yo ur rig ht leg, make sure your ha nds and back a re straig ht a nd firmly
pla ced on the gro und. Ho ld yo ur leg in this positio n fo r 15 to 20 secs. (you ca n
start with 10 secs initially)

Repeat the same exercise with yo ur left leg.

Co me back to the orig inal positio n afte r finishing the exercise.

This exercise strengthens the ca lf muscles of your legs.

Take a to wel or a cloth a nd wrap it a ro und yo ur feet by holding the two ends
of the to wel or a cloth with bo th yo u ha nds.

Take a to wel or a cloth a nd wrap it a ro und yo ur feet by holding the two ends
of the to wel or a cloth with bo th yo ur hands. No w start pulling the to wel
to wa rds you, so the stress falls on the calf muscles.

This exercise strengthens your ankles.

Lift yo ur left leg by bala ncing
your bo dy o n yo ur rig ht leg.

Balance your bo dy o n yo ur
rig ht leg. Rotate your left
foot, in a clock wise directio n,
to co mplete a full circle

Do the same exercise by
co mpleting a full circle in
anti-clock wise directio n.

Now repeat the same exercise
with yo ur rig ht leg by
bala ncing yo ur bo dy on the
left leg..

Some Useful Resources
• http://www.will-harris.com/yo ga/rsi.ht ml : Desktop Yo ga
• http://www.eorthopod.com/public/spine_cervical_gu ides : Usefu l
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/ : Co mprehensive 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 in gs related
to Sp ine

Please feel free to share this
presentation with a nyone who
might benefit from it.

We would love to ha ve your
valuable feedback:

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ail.

Repetitive Strain Injury Low Res

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