If you suffer from RSI or work at a computer for most of the day, stretching should become an integral part of your daily routine. Sitting at a desk involves static contraction, a problematic situation for your muscles. Blood supply is impaired, muscles are tight, shortened and do not receive the appropriate blood supply. Metabolic waste accumulates and micro-injuries will follow.
Stretches should be performed slowly and gently 4 to 5 times a day. They should be held for 30 to 40 seconds or the equivalent of taking 5 to 6 deep breaths. Be careful, be firm but do not overstretch. Feeling a slight to moderate ache in the muscles is most likely all right but if sharp pain occurs, back off or stop the aggravating stretch. One should not feel pain into the stretch (ie. left sided neck pain on a right trapezius stretch.) or into a joint. Stretches are best learned from an instructor (Chiropractor, physical therapist, personal trainer, yoga instructor, etc.) but you can learn them from a diagram if you are careful. The focus should be placed on the following muscles: [click to continue…]
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