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Top 7 Tips To Treat And Prevent Repetitive Strain Injury
By Raymond Lee
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Repetitive strain injury accounts for more than half of all occupational illness. It can happen to assembly-line workers and competitive athletes, electricians and artists. Anyone who performs the same motion over and over again for long periods of time is a candidate for this condition. The crux of repetitive strain injury comes from the muscles and tendons that become inflamed as the result of overuse. It most often affects the hands, wrists, elbows, shoulders, and neck. To keep your injury from coming back, here are some tips that you can consider to adopt.
- Shrug Off The Pain
Shoulder shrugs can help protect your neck from repetitive strain injury. Simply shrug your shoulders, hold for 2 to 3 seconds, then relax. Do five to six repetitions every 2 to 3 hours. You may want to hold very light weights in your hands to build up your upper back muscles.
- Hold Your Head Up
The head is a large mass atop a small pedestal. If you keep it in one position for a long period of time – for example, flexing it forward while you read, you will strain your neck muscles and put pressure on the nerves at the back of your neck. The resulting pain can radiate into your head, face, and arms.
- Get Lined Up
If you use a computer, check the placement of your screen and keyboard. They should be in front of you rather than off to the side, which forces you to twist your body.
- Pick Up The Phone
You are almost guarantee a repetitive strain injury if you always tuck the phone receiver between your shoulder and your ear. If you are on the phone for more than 20 minutes at a time, you should use a headset or a speakerphone instead.
- Keyboard Technique
When you type, your forearms should be parallel to the floor, and your wrists should be in a neutral position. You should use your whole arm to move your hand over the keyboard rather than stretching your fingers to reach the keys. Also use light keystrokes and avoiding leaning on the arms of the chair with your elbows while you type.
- Move Around
Try something different. If your job allows it, break the monotony of repetitive tasks by moving around. Set an alarm to ring every 30 to 45 minutes to remind you.
- Take Note Of Your Posture
Make sure that you are aware of how your body is positioned while you perform a repetitive task. If your job requires you to stand, for example, make sure that you are upright, not hunched over the whole time.
Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.
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Article Submitted On: November 09, 2007