[This page is currently a work in progress. It’s been a bit chicken and egg around here; even though I wanted to do this page from the start, I needed some seperate posts for the exercises]

If you’ve been seriously effected by RSI and want to beat it properly, you really need to stick to a daily routine of stretches and strengthening exercises. It can be hard to break through the pain barrier at first as you’ll be dealing with your usual pains with exercise pains on top of that but it’s well worth it when you make the breakthrough. It can also be hard to keep up the routine once you get going but it’s very important to do a little bit regularly, rather than a lot infrequently. When you break the routine, it can be hard to get back into it so try and be regimental about at the main ones at least. Try and do at least fifteen minutes worth a day - and more if you can manage it. The list below is long enough. I recommend doing most of them first thing in the morning when you may have a bit of peace and quiet. Some of them can be done throughout the day or in the afternoon.

Where do these exercises come from?

These exercises are compiled from three different books on RSI and also directly from my physiotherapist. You might want to tailor your own list. I’ve tried exercises that I really didn’t like, so I don’t do them. So this is my tailored list.

All books I’ve read break the exercises up into different categories: stretches, strengthening, glides etc. But more realistic for me is to make a list with the most important ones at the top, as you won’t always get to do them all. Some exercises you can do while watching TV or whatever so I’ve left them down further rather than first thing in the morning.

How many?

The number of times you do each exercise should be tailored to what you’re able to do. The numbers in this list are what I do ( I tend to do three sets of 10 with most things ). These might be too much if you are only starting. Particularly the tougher exercises, like wall angels. Do what you can manage and build up slowly. Ideally you should be assessed by a physio before doing anything too strenuous.

Break them up

I have a long list that I don’t always get through in the morning. You can leave some until the afternoon. Some are actually more suitable to the afternoon for various reasons. Ideally if you have time, you would repeat all or some exercises in the afternoon. I tend to think of the strengthening exercises as most important in the morning. Some of stretches can be done throughout the day. These first three are quick and easy to stretch your arms and get you warmed up….

The daily routine

Arm swings - side to side

In a nutshell what you’re doing here is just swinging your arms from side to side. Start with your arms in a horizontal position with your right arm out to the side, palm facing forward, your left arm roughly across your chest. Then swing your right arm across your body bending at the elbow while swinging your left arm out to the left and back as far  as it will go. Then swing back the other way. Do about 20. The important bit is the arm that you are swinging back. You’re stretching it just where your arm meets your chest.

Arm swings - forward and back

Start with your arms hanging by your side, palms facing backwards. Swing your arms forward as far back as they go and then as far forward as they go. Do 10. Then face palms the other way and do another 10.

Small arm circles

Hold your arms out horizontally to the side, and make small circular motions about the size of a tennis ball first in one direction for about 10 rotations, then in the other direction.

Yoga - salute to the sun

Learn how to do the Salute to the Sun and practise it. Then if you’ve time in the morning’s do it at least once. Otherwise go ontp the strengthening exercises. Try and do the yoga later.

Arm lifts on the floor.

See my arm lifts post for detailed instruction. I always try to do these and wall angels every morning.

Wall Angels

See my Wall Angels post for detailed instruction.

Table lifts

Sit on the edge of a coffee table with your hands on the edge feet forward a bit. Drop your bum off the table and go down as far as you can using your arm muscles rather than your legs. Then push up as far as you can go stretching your neck right out. As you’re doing this exercise think of your head stretching right out and then shrinking right into your shoulders, like going in and out of a turtle shell. Really stretch it up as you go up. This is a good exercise for your arm muscles and also acts as a good stretch for your neck and shoulders. I do 3 sets of 10. Start with less and have a good rest in between.

Neck stretch

Sit upright. Tilt your head to one side. Hold for 7 seconds. Tilt your head to the other side. Hold for 7 seconds. Tilt your head forward, tucking your neck into your chest and hold for another 7 seconds. Repeat again.

Arms back stretch

While sitting on the table, place your hands behind you near the table, knuckles facing down, fingers almost touching. Then lift your arms back as far as you can go. Hold for 7 seconds. Repeat 3 times.

Elbow up / arm behind the back

Put one arm behind your back arm with your elbow up in the air. Stretch it down your back as far as you can. Use your other hand on your elbow to help push it down. Hold for 7 seconds. Repeat with other arm. If this isn’t clear, you can see this stretch at the end of this “How to Treat RSI” video.

Nodding dog

See my nodding dog post for detailed instruction. Do it for 10 seconds if you haven’t much time.

Wall push ups

This is an easier version of press ups (which are likely to be impossible for you). Stay as far away from a wall as you can manage while leaning against it. Then lift your body away from the wall similar to a regualr press-up. Do three sets of ten.

Corner stretches

Find a corner with a bit of space. (Not as easy as you think). Put a palm on each wall as high as you can go and drop your head and body in towards the corner giving your shoulders and back a good stretch. This is a good stretch to do throughout the day as well, as and when you need it. If there’s enough room in a toilet cubicle.

Afternoon exercises

Powerball

See my powerball post for detailed instruction. This is a good afternoon exercise, as you wouldn’t have time in the morning and you can do other stuff while using it.

Exercise band - door

Get some exercise bands. Throw the top over a door holding each end with each hand, then pull down behind your back. This is a cheap alternative to a similar exercise on a gym machine. 3 sets of ten.

Exercise band - foot

Trap one end under your foot. Grab the other end with your hand. Stretch your arm out to the side. Then lift up and down 1o times. Repeat on other hand.

You can print a clean version of this Page or download and print a weekly chart to keep an eye on your progress.