Successful Life Changes 2: Avoiding Repetitive Strain

March 18, 2017

A friend of mine told me that she was had started a year long online Masters program.  I asked her how long she would be spending in front of the computer monitor.  She said about 20 hrs per week.  That’s 20 hrs sitting and focusing on a lighted screen 1.5 feet away that she was not doing before this time.

 

I suggested a few things that may help prevent future problems from repetitive strain, eye strain and building tight muscles.  We will look at them one by one in 3 blog posts. This is number 2.

 

 

THE WRISTS, FOREARMS, SHOULDERS AND NECK

 

Repetitive Strain (RSI) can be caused by clicking a mouse for 20 hrs a week.  The movement affects not just the wrists and forearms, but can cause strain and trigger points in the shoulders and or neck as well.

 

Here are a few stretches that can compensate for the new repetitive actions

 

 

 

Prayer position press:  bring the hands together in front of your chin.  Drop the hands in prayer position downward toward the front of the chest until there is a gentle stretch in the wrists.  Press the circle of the palms together.  Breathe deeply and hold for 20 seconds.  Release for 10 seconds and repeat 2X.

 

Straight arm press:  Raise the right arm straight out in front of you, palm down.  Turn so thumb is pointing down.  With this arm remaining straight, move it across the chest to the left as far as it will go, gently.  Us the other hand or forearm to press the straight arm closer to the chest.  Breathe and hold 10-20 seconds.  Release the pressing for 10 seconds and repeat 2X.

 

Neck massage (not what you think):  using your 3 fingers, rub the side neck muscles forward and back.  Move up and down the neck looking for tender spots.  When you find a sore spot, massage it forward and back 7 times.  Move on.  7 is all you need and don’t expect it to release right away.  The muscles get the message and will release over a short time even after you have stopped.

 

There are also many, many yoga poses that can help us stay relaxed and strong.  Lisa is a great resource for an individual session to help your specific challenges.

 

Lisa Davidson, Nationally Registered Yoga Teacher, helps students live healthy, happy and peaceful lives through yoga, polarity therapy and reiki. She offers private sessions to educate and guide students to practice yoga and holistic skills, and most of all, guided by their own highest wisdom.  Lisa’s Kripalu Yoga classes are offered in Framingham and Natick.  Contact Lisa to join a class or make an appointment.  You can see her class schedule at www.whiteviewyoga.com.

 

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