Are Computers Hazardous to your Health?

Nov 21, 2001 11:45 AM

Exercise

Q: Can exercise prevent repetitive strain injuries?

A: Since people who are out of shape seem to be more prone to repetitive strain injury, some doctors and therapists who treat RSIs believe that exercise to stretch and strengthen muscles and encourage good posture can help prevent injury. Others argue that no exercise program can adequately protect the body against an excessive work pace or equipment and furniture that force the computer user into awkward or static postures.

Q: If the experts disagree, what should I do?

A: Even if exercise doesn’t directly prevent computer injury, an exercise routine can help to reduce stress and promote general health. If avoiding RSI is the incentive you need to exercise, why not take it?

Q: Could you suggest some exercises that I can do in the office if I’m feeling stiff?

A: Here are some of our favorites, each of which should be done three times:

Shoulder rotation. Stand with arms hanging loosely at sides. Rotate right shoulder in a complete circle, first moving it forward and up toward the ear, then backward. Repeat with left shoulder and then again with both shoulder simultaneously, pressing shoulder blades together and down.

Overhead stretch. Stand erect, arms at sides. Inhaling, stretch arms up overhead, reaching one arm and then the other toward ceiling as high as you can; repeat reaching both arms. Each time, hold highest position. Exhale, relax arms and let them slowly drop to the sides.

Forward bend. Begin with overhead stretch while inhaling. Then, exhale and bend forward from hips, keeping back straight and arms next to and above your ears. Bend as far down as comfortable; if possible, place palms next to feet. It’s OK to bend your knees a little until your ham-strings become more flexible.

Neck rolls. Lower chin to chest and, inhaling, slowly rotate head over left shoulder. Tilt head back. Exhale while rotating head over right shoulder. Return to starting position, chin to chest. Reverse direction.

Side stretch. Stand with feet a shoulder-width apart and legs straight. Inhale, raise arms sidewards to shoulder level with palms down. Turn left palm up and continue raising left arm until it presses against left ear while lowering right arm to side. Exhale, bend at the waist to the right, sliding right hand down right leg as far as is comfortable. Hold the position. Inhale, raise right arm and lower left arm back to shoulder level. Exhale and lower both arms to the side. Repeat on opposite side.

Arm raises. Either seated at your chair or standing, lace your fingers together behind your back. With back and arms straight, raise hands as high as they will comfortably go. If standing, you can couple this with a forward bend at the waist, raising your still laced hands above your head. Straighten slowly one vertebra at a time.

Shoulder and neck stretch. Sit on floor, knees bent, feet a shoulder-width apart. Reach hands through inside of knees and grasp outside of ankles. Gently pull down as far as is comfortable, feeling stretch in shoulder and neck.

Q: Where can I learn more about appropriate exercises for computer users?

A: There are two illustrated books that provide other valuable exercises. Some of which are best done at home, because some involve lying down on floor:

• The Brown book which accompanies Key Moves suggests warm-up exercises to do immediately before you start typing and describes break-time stretches as well.
• The Pascarelli and Quilter book describes exercises to strengthen the back and shoulder muscles in order to protect the arms and hands. It also provides exercises to do in the office for your neck, chest, shoulder and forearm muscles as well as for your eyes.

Q: Any other advice about exercise?

A: Approach any recommended exercise routine with caution. Begin gradually and gently and don’t continue any exercise that causes pain. If you are already injured, consult your doctor before doing any exercise.