Natural. Healthy. Canadian. Logo: Natural Healthcare Canada   
  •  Home
  •  For Practitioners
  •  Resources
  •  Community
  •  Information
  •  Glossaries
  •  Directory
  •  News
Books
Articles
Links
Magazines
Downloads
RSI Saver Exercises
Wellness Program Support Centre

Selected Reading:
Good News for a Change: How Everyday People Are Helping the Planet
Good News for a Change: How Everyday People Are Helping the Planet
 
Find other
interesting books
in our
Reading List Section

Active RSI Saver Exercises

Label Exercise
Wall StretchFace the wall, with feet placed about shoulder width apart. Raise your arms to shoulder height and place your fingertips against the wall. Walk your fingers up the wall as far as you can reach, without going on tiptoe, feeling the stretch throughout your body. While stretching, take one step back from the wall, leaving your fingertips as high as you can. Continue stretching and slowly lower your fingers while stepping away from the wall, until you are bent at the waist. Let your neck relax and drop your head forward. Walk your fingers up the wall, without moving your feet, until you feel the stretch throughout your body. Walk them back down the wall until you are bent again. Finish by slowly standing upright.
Side StretchesPalms up, extend your arms out from the sides of your body. Take a deep breath. While exhaling, bring your palms together up over your head. As you inhale, lean to the left as far as you can comfortably go. Hold this position while you exhale. As you inhale, return to the upright position. Exhale. Then as you inhale, lean to the right as far as you can comfortably go. Hold this position while you exhale. On your next breath, as you inhale, return to the upright position. Exhale. Release.
Finger and Thumb StretchesPlace both elbows on a desk and extend hands and fingers towards the ceiling. Bend your fingers at the first two knuckles, bringing your fingertips to the edge of your palms. Rotate your thumbs inward three full circles. Rotate your thumbs outward for another three circles. Bring your thumbs into the edge of your palms, lower forearms and wrists on to your desktop, positioning your hands perpendicular to your wrists. Stretch your fingers and thumbs out fully. Release.
Wall PushupsStand facing the wall with toes touching its surface, then take one step back from the wall. Extend your arms to shoulder height, and position your fingertips on to the wall. Slowly lean into the wall. This movement will result in your elbows bending out to the sides. Keeping fingertips on the wall, push back to original standing position. Repeat ten times.
Leg LiftsPlace chair so that there is enough room to fully extend both legs in front of you. Sitting with feet placed on the floor with your arms at your sides, extend one leg straight out in front of you and hold for the count of five seconds. Slowly lower foot while counting an additional five seconds. Do this 4 times with each leg. As your strength increases, gradually hold each leg lift a second or two longer until you can hold this position for a full ten seconds.
Pray and stretchSit with your feet firmly placed on the floor, with your hands in a "prayer" position. Gently rotate your hands towards your chest, until the fingertips are pointing at your sternum. Interlock your fingers and extend your arms straight out in front of you. Gently turn your chin to the left, then arc your chin upwards, and then toward your right shoulder. Then reverse direction, from right to left. Release.
Neck and Shoulder Stretch - CrossedPlace your left hand on your right shoulder, and your right hand on your left shoulder. Bring your elbows up until they are sticking out in front of you, at shoulder height. Slowly bring your elbows together, while leaving your hands on your shoulders. Hold for the count of ten. Relax. Repeat five times.
ShrugsShrug your shoulders as high as you can (hopefully to your ears). Hold for a count of three, then release. Repeat 5 times.
Torso TwistsSit with your feet firmly planted on the ground, hands on your waist. Twist your shoulders to the left as far as you can. Hold for a count of ten, then release. Twist to the right and hold for ten. Release. Repeat 3 times on each side.
Finger stretchesPlace your fingers against each other with your palms about 10 centimetres apart. Press your fingers into each other. Hold for a count of ten then release. Repeat five times.
Desk LiftsPlace your forearms solidly on your desk. Using the muscles in your shoulders and upper arms, raise yourself out of your chair (as much of your body weight as you can). Hold for a few seconds then release. Repeat 8 times.
Neck and Arm StretchesStanding up, raise your arms up over your head, with fingers intertwined, palms facing towards the ceiling. Reaching up as far as you can, hold for a count of three. Keeping the fingers interlocked, lower your hands behind your head to the base of your neck. Pull down your elbows, without releasing your fingers. Hold for a count of three then release. Repeat three times.
Wrist walkStand by your desk with hands placed flat on its surface. In slow increments of movement, rotate the palms of your hands until your fingertips are pointing toward your legs, and hold for a count of five. Slowly reverse the movement to your original position and release.
RelaxationPush your chair about three feet away from your desk. Place both feet on the floor about shoulder width apart. Close your eyes, and take a deep breath into the lower abdomen, and hold for a count of three. Exhale. Notice the coolness of the air going in, and the warmth of the air being exhaled. Repeat for 10 times.
Palm StretchesPretend you were a traffic officer, and extend your arm in the classic stop signal, that being the palm is bent with the fingers pointing towards the ceiling. With the other hand, grasp those upright fingers and gently pull toward your body, until you feel a slight stretch. Hold for a count of ten then switch hands. (This exercise is most useful to thwart your co-workers efforts to place more files in your in-box.)
Palm MassageUse your left hand to gently massage the palm of your right hand. Pay particular attention to the base of the thumb. Reverse hands.
Wrist StretchExtend your right arm in front of you, letting the hand dangle, with fingers pointing downward. With your left hand, pull the fingers toward you, until you feel a gentle stretch. Hold for a count of ten, then switch hands.
Neck and Shoulder Stretch 1Place your right hand on your left shoulder. With your left hand, grab the right elbow and pull gently toward your left side, until you feel a gentle tug in your right upper arm. Hold for a count of ten, then release. Switch arms.
Neck and Shoulder Stretch 2Extend your right arm above your head, then flex the elbow so that the upper arm is behind your head. Grasp the elbow with your left hand, and pull toward the left shoulder until you feel a gentle stretch. Hold for a count of ten, then switch arms.
Neck StretchTilt your head forward until you feel a gentle tug at the back of your neck. Hold for a count of ten. Tilt your head back until you feel a gentle stretch in your throat. Hold for a count of ten, then release.
Side Neck StretchesTilt your head to the left until you feel a gentle stretch along the right side. Hold for a count of ten then relax. Tilt your head to the right until you feel a gentle stretch along the left side. Hold for a count of ten then relax.
Neck Stretch 2Tilt your head to the left side at a 45 degree angle. Now bring your nose toward your right armpit until you feel a stretch. Hold for a count of ten, then release. Switch sides. Repeat 3 times.
Leg StretchesStand close to a filing cabinet or another sturdy item that is shoulder-height, and place your right hand on top. Bend your left leg, bringing your foot up toward your buttocks, grasp foot with your hand. Do not lock the standing leg. Keep the knee slightly bent. Hold for ten to fifteen seconds, then switch legs. Repeat 5 times on each side.
Leg HugSitting in your chair, away from your desk, with both feet planted on the floor, bring your right knee to your chest. Hold for a count of ten. Switch legs. Repeat 5 times with each leg.
Arm Stretch 1Hold your arms straight out in front of you, palms facing away from you, with your fingers intertwined. Raise your arms over your head, keeping the fingers interlocked. Hold for a count of ten. Unlock fingers and bring arms out to shoulder height, straight out from your sides. Hold for a count of ten. Release. Repeat 3 times.
Arm Stretch 2Hold your arms straight out in front of you, palms facing away from you, with your fingers intertwined. Turn your torso so that your arms are toward your left side. Hold for a count of ten. Return to centre. Turn to the right. Hold for a count of ten. Return to centre. Repeat 3 times.
Take a breatherGet up and walk around for about two minutes.
Eye exerciseStand Up. Look at the floor to your left. Raise your eyes up to the ceiling, then look at the floor to your right. Look at an object on your desk, then look at an another object 20 feet away from you.
Eye Exercise 2Extend your arms straight in front of you, with index fingers pointing to the ceiling. Focus your eyes on the right finger tip. Move your right arm to the side and back, following these movements with your eyes. Repeat with the left arm.
Shake and swirlStand where you have enough space to swing your arms in full circles. Rotate your arms three full circles forward. Rotate three to the reverse. Shake both hands side to side 20 times. Flap your hands up and down 20 times. Release.

 

Site rollover update: You are seeing one of the last remaining "old look pages". They will all be changed by end of day.

Need more workplace wellness information & support?

NaturalHealthcare Wellergize: Workplace Wellness Programs with the Natural Health slant has created a site with a wide range of tools and services for workplace wellness: Wellergize.ca

Some of the items include:

Making a Business Case for Wellness? · Our popular "Business Case for Wellness" comics, with stats · posters and program support materials · our 15 different wellness challenges · workplace wellness blog · seminar & lunch and learn series (topics and speakers) · useful stats and quotes · glossary · and much more...

NHC/Wellergize Headlines:

  • New extended line of Workplace Wellness Challenges

  • Visit our workplace wellness blog on Wellergize.ca for the latest industry trends, information, and some interesting timely tidbits.

  • Linked In Facebook Connect with us on LinkedIn and Facebook
  • Planning a health & wellness fair? Visit WellnessFair.ca

  • Who has used Wellergize Products and Services? Suncor, for one. Ask us how we can help your organization.
  • Need to reach us?

    647.723.6381 (the GTA)
    or 1.866.395.8904
    operator ext 4

    About Us Advertising Legal Privacy Policy Help Site Map
    Natural Healthcare Canada - the Canadian reference
    for Complementary and Alternative Health care;
    developed by pixcode web development; housed at GreenInstead.