August 2020

Tips for Relieving Strain at Your Desk

As you are enjoying your summer, consider some of these ideas for your work time

1. Consider eliminating some of the repetitiveness of your work. Can you rotate jobs with another worker? 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 and move and stretch every hour or so, according to your    physical capabilities and health care providers recommendations. Stretch your forearms by bending your wrists forward and backward and by circling your wrists--gently and carefully. Slowly and gently stretch your neck forward and from side to side within your comfort level--but do not stretch your neck backwards. Circle your shoulders forward, up toward your ears, and back. Let your shoulders move back to their normal position.

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. Finally, imagine breathing into your arms, neck, and shoulders as you work. Rigidity is not the ideal goal. Instead, focus on staying flexible and relaxed, even as you work. 

Adapted from Repetitive Strain injury: A computer User's Guide, Emil M.D., John Wiley and Sons in Client Education Handouts for Self-Care, Information for People.