5 Exercises to Heal Repetitive Strain Injuries

Physiotherapy works the best for the healing of repetitive strain Injuries or the RSI. RSI is a descriptive term used to describe Overuse Injury. Another name given to describe RSI is the Occupational Overuse Syndrome. It is also sometimes called tendinitis or chronic tendinopathy.

How are these caused?

These strains are generally caused as a result of repetitive action or the unchanged movements. The constant similar movements damage the soft tissues like nerves, muscles, tendons and sheaths of the tendons by causing inflammation and as a result cause unbearable pain.

How can it become severe?


It becomes severe when the motion is repeated too frequently on the tight tissues of the body like the limb or the forearm that damages the body’s natural rate of repairmen.

How are people relieved?

People suffering from symptoms of RSI will be benefitted if they include exercising in their daily routine. An intense workout is not necessary to cure the pain caused by RSI; simply walking or taking up swimming as part of your daily routine will serve your purpose. Aerobics and stretching exercises have proven to be very beneficial for the patients suffering from RSI. These exercises help in the loosening of the tissues and improving the body’s natural power of repairmen of the tissues. Let us see how stretching can help relieve you of the pain from RSI.

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Strengthening Exercises

Strengthening Aerobics exercises do wonders in alleviating the pain in areas like the fingers and the toes. You can do strengthening exercises at home just by using a rubber band. Put the rubber band on the fingers, let the rubber band twirl along your fingers and then stretch the rubber band with ease as long as you can.

BlueHand500Repeat the procedures whenever you are sitting idle. It does not take much of your time and effort. This exercise makes your muscles flexible and thus lessens the pain. Instead of using rubber band you can also use devices like the Digi-Extend or the Thera-Band hand xtrainer that are available solely for the purpose of strengthening of your flexor muscles.

Shoulder Stretch


This is an exercise that benefits your shoulders if you might have experienced strain or minor injuries on your shoulders. It helps in removing the shoulder tension and loosens the muscles there to make them more flexible. To start with this exercise first, you need to relax a little with the deep breathing.

This helps in cooling down the mind which is very important before starting any kind of exercises.

Interlace your fingers and raise both the arms above your head as a stand at ease. Both the palms should face upwards with both your arms in a vertical line with the respective ears. Now look straight and release the blade of your shoulders at ease on your back. Hold the position for 2-3 minutes while taking deep breaths. Now slowly let both your arms fall on the sides by rolling both the shoulders in both the forward and backward directions. Repeat these stretches by inhaling and exhaling deeply for full five to six breaths.

Heart Opener


To start this exercise, stand still with both your feet wide apart. Look straight forward and bring both the arms behind your back. Now clasp the arms together as if they have been twanged into the fist behind the base of your back. Now lift the hands as they are clasped into your fist and try to bring them as high as you can from behind your back by pulling the blades of your shoulder together. If you enjoy doing these exercises you can, you can do a little alteration by folding the clasped hands over your legs and pull them towards the floor.

Forward Bend

This exercise requires you to fold your legs while keeping the hip and your feet wide apart. If you feel that your hamstrings do not allow you to bend forward while keeping your knees straight, then you can bend your knees a little. Now grab both the elbows with the opposite hands and allow your head hand down towards gravity. Hold on the posture for five to six full breaths before you release the position. Then stand up, look straight and after a few seconds repeat the posture again. Repeat this as long as you don’t feel any pain.

Eagle Arms


Stand with both your feet wide apart. Now holding both the arms straight from the sides and parallel to the floor swing them towards each other so that the left elbow comes over your right one and vice versa. Then bend both the elbows in such a way so that they touch the back of your hands. Now make both the palms face each other by hooking one hand over the other one. Now once you have done with the elbow wrapping, try to pull both the elbows apart while still in the lifted position and your palms pressed into each other. You need to keep the shoulders relaxed while doing this exercise. Hold this position for five to six full breaths. Now unwrap both the arms and hold them sideways again. With the opposite elbow on the top start swinging your arms again, backwards towards each other, just as you have done with the other elbow and arm. Hold this position for five to six full breaths as the previous one. You will feel a stretch in your neck and in between the blades of your shoulder that will help in relieving the strains there.

Thus stretching Aerobics reduce the muscle tension and restore the original range of your motion but never overdo the stretching exercises as it may worsen the pain. You will feel much relaxed after doing these exercises. Doing all the exercises once or twice a day is fine. The most important thing with Aerobics is to remember while doing these exercises that you need breathe widely with your full lung capacity and you should not try too hard for these exercises. If something hurts, ease off the postures and continue breathing while you carry with the exercises.

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