Repetitive Strain Injury Low Res

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This is a presentation about Repetitive Strain Injuries and some useful techniques to prevent them.

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Repetitive Strain Injury Low Res

  1. 1. RSI – Repetitive Strain Injur y the bane of IT wo rkers
  2. 2. Agenda • What i s RSI ? • Har mful effect s of RSI s • Preventi ng RSI s • Useful Reso urces
  3. 3. What is RSI ? • Repetitive Strain Injur ies occur from repeated physical movements doin g dama ge to tendons, nerves, muscles, and other soft body tissues. • It is an occupational overuse syndrome affecting muscles, tendons, and nerves in the arms, le gs, neck, upper & lower back.
  4. 4. Improper Posture
  5. 5. Perfect IMPER FECT Post ure
  6. 6. Harmful E ffects of RSIs Eyes Eye Strain, Display Headache characteristics Neck Cervi cal Monitor height Spondylosis Wrist Carpal Tunnel Keyboard, Mous e Syndro me Upp er back Shoulder pain, Imp roper Posture Upp er back pain Lo wer b ack Lo w b ack p ain, Imp roper Posture Slipped disc Legs Joint Pains Imp roper Posture
  7. 7. Cer vical Spondylosis Cervical spondylo sis is a 'wear and tear' of the vertebrae and discs in the neck. It is a common cause of neck pain in older people. Symptoms tend to wax and wane. Treatments include neck exercises and painkillers. In severe cases, surgery may be an option.
  8. 8. Ha nd Pos it io ns Wron g Right
  9. 9. Carpal Tunnel Syndr ome
  10. 10. Anato my o f Spine
  11. 11. Low Back Pain – Slipped Disc Video : http://www. spine-health.com/dir/ddd.html
  12. 12. Preventing RSIs • Proper Posture • Proper Chair • Mo nitor hei ght • Di splay characteri stics • Specially for Lower back: li fting, b endi ng, sitti ng, sl eepi ng (on cushio ns) • Regular Exerci ses
  13. 13. Regular Exercises for strengthening variou s parts of the body • Neck ex ercises • Shoulder exercises • Upp er back ex ercises • Lo wer b ack ex ercises • Kn ee ex ercises • Ankle exercises
  14. 14. Dos & D on'ts of Exercises • Give a gap of at least 2 hrs after a meal or 1 hr after snacks before you start exercisin g • Best time to exercise is early in the mornin g *after* you have emptied your bowel • If any strain or pain persists on do in g any exercise, stop it immediately and contact your doctor • Do not over do any exercise (repeat each exercise for 3 or 4 times on ly) • Disc ipline and regular ity are more important (and effective) than doing for lon g hours once a week • If you are already suffering from low back ache or any ailment, do not exercise without checking with your doctor • If you are pregnant consult your doctor to know which set of exercises is su itable for you • Drink water as required after exercises (best is to drink lime water mixed with salt & su gar)
  15. 15. This is to exercise your neck and upper back. Lie fla t on the gro und and rest your head o n yo ur ha nds.
  16. 16. Slo wly raise the uppe r po rtion o f yo ur bo dy (head, neck and upper back ), keeping the head o n your ha nds. Remain in this positio n fo r a pprox 5 secs and co me back to no rma l positio n slo wly.
  17. 17. Keep your head in a straig ht position.
  18. 18. Slo wly move it to the left. Turn your neck as far back as possible. Remain in that position fo r a pprox 3 secs and co me back to no rma l position. Repeat the same but this time to the rig ht side.
  19. 19. Keep your head in a straig ht position a nd slo wly move it to the left. Turn yo ur head as far back as possible. Remain in that positio n fo r approx 3 secs and co me back to no rmal positio n. Repeat the same but this time to the rig ht side.
  20. 20. Co me back to o rigina l positio n
  21. 21. Keep your head in a straig ht position initia lly a nd slo wly bend it back wa rds. Bend as fa r ba ck as possible. Remain in that position fo r a pprox 3 secs and co me back to no rma l. Repeat the same exercise by bending it to the front.
  22. 22. Now slo wly bend it fo rwa rd. Remain in that positio n fo r approx 3 secs and co me back to no rmal.
  23. 23. Rest your pa lm firmly o n yo ur cheek. Push yo ur cheek with your palm a nd try to keep your head straig ht by resisting the push.
  24. 24. Rest your pa lm firmly o n yo ur cheek. Push yo ur cheek with your palm a nd try to keep your head straig ht by resisting the push.
  25. 25. Lock both yo ur ha nds a nd place the m behind yo ur head, just a little above the ears. Now try and push yo ur head fo rwa rd and resist the push by try ing to keep you head straig ht.
  26. 26. This exercise strengthens your shoulder and relaxes the shoulder muscles .
  27. 27. Stand straig ht and ro tate your shoulde r in 3600 going fro m fro nt to back a nd simila rly fro m back to front. Do one shoulder at a time witho ut moving yo ur bo dy.
  28. 28. Stand straig ht and ro tate your shoulde r in 3600 going fro m fro nt to back a nd simila rly fro m back to front. Do one shoulder at a time witho ut moving yo ur bo dy.
  29. 29. Stand straig ht and ro tate your shoulde r in 3600 going fro m fro nt to back a nd simila rly fro m back to front. Do one shoulder at a time witho ut moving yo ur bo dy.
  30. 30. Stand straig ht and ro tate your shoulde r in 3600 going fro m fro nt to back a nd simila rly fro m back to front. Do one shoulder at a time witho ut moving yo ur bo dy.
  31. 31. Exercise - 2
  32. 32. Stand straig ht and keep your ha nds and palms straig ht. No w slo wly lift both yo ur ha nds to the fro nt till the level of your eyes.
  33. 33. Now co ntinuing fro m the previous position, lift both yo ur ha nds straig ht up po int to the sky.
  34. 34. Slo wly bring the m do wn to yo ur eye level.
  35. 35. Co me back to o rigina l positio n
  36. 36. Stand straig ht and keep bo th yo ur ha nds and palms stra ig ht. No w slowly lift bo th yo ur hands stra ig ht up fro m the side.
  37. 37. Now co ntinuing fro m the previous position, lift both yo ur ha nds straig ht up to wa rds the top.
  38. 38. Bring both yo ur ha nds do wn.
  39. 39. Co me back to o rigina l positio n
  40. 40. These exercises strengthen your wrist. Keep your palms stra ig ht, facing outside.
  41. 41. Now move your wrist do wn and re main in that position fo r 5 seconds.
  42. 42. Bring back yo ur palms to origina l positio n a nd rema in in tha t positio n fo r 5 seconds.
  43. 43. Exercise 2. Tig hten yo ur fist a nd keep your ha nds in a stra ight positio n.
  44. 44. Now ro tate your wrist in a nti- clock wise directio n starting fro m a straig ht positio n.
  45. 45. Now ro tate your wrist in clockwise directio n starting fro m a straig ht position.
  46. 46. This exercise strengthens your back muscles. Lie fla t on the floo r with both yo ur legs and yo ur hands resting o n the floo r.
  47. 47. Now hug yo ur rig ht leg, near the knee area, with bo th your ha nds and lift yo ur leg and yo ur uppe r body in such a way that yo u touch yo ur k nee with yo ur mo uth.
  48. 48. Repeat the same exercise for the left leg.
  49. 49. Now hug both yo ur legs, near yo ur k nees, and bring them to wards your fa ce in such a way that yo ur k nees touch yo ur mo uth.
  50. 50. Co me back to o rigina l positio n.
  51. 51. Now co mpletely relax all yo ur muscles and lie fla t o n the floo r.
  52. 52. This exercise stre tches and strengthens your lower back muscles Lie fla t on the gro und and relax yo ur muscles
  53. 53. Lock yo ur fists and take them behind yo ur head. No w push yo ur upper bo dy and lo we r bo dy in o pposite directio n, making the lo wer back to stretch.
  54. 54. Co me back to o rigina l positio n.
  55. 55. This exercise strengthens your lower back muscles. Lie fla t on the floo r with fa ce do wn.
  56. 56. Slo wly Lift yo ur left leg by keeping your back a nd hands stra ig ht. Stay in this positio n fo r 10 sec.
  57. 57. Repeat the same with the rig ht leg.
  58. 58. Co me back to o rigina l positio n.
  59. 59. This exercise strengthens your lower back muscles. Lock both yo ur ha nds fro m behind
  60. 60. Slo wly lift the upper po rtio n o f your bo dy a nd legs together in such a way that the entire bo dy is ba la nced o n the abdo men.
  61. 61. Slo wly bring the upper po rtio n of yo ur bo dy a nd legs do wn.
  62. 62. Co me back to o rigina l positio n.
  63. 63. This exercise strengthens your back muscles. Rest your bo dy with yo ur legs and ha nds on the floo r.
  64. 64. Lift yo ur head to look to wa rds the top a nd bend yo ur back in such a way tha t it creates a ‘U’ curve.
  65. 65. Co me back to the orig inal positio n.
  66. 66. This exercise strengthens your back muscles. Be in a sitting position with yo ur legs stretched straig ht and yo ur ha nds suppo rting the uppe r body.
  67. 67. Slo wly twist your upper bo dy in s uch a way tha t yo ur left ha nd to uches the rig ht side of the floo r a lo ng with your nose.
  68. 68. Co me back to o rigina l positio n
  69. 69. Repeat the same to the left side with yo ur rig ht ha nd touching the left side of the floo r alo ng with your nose
  70. 70. Co me back to o rigina l positio n.
  71. 71. This exercise helps you in fighting common cold .
  72. 72. Rest on your k nees with yo ur legs folded. No w lift your ha nds to the top keeping yo ur back stra ig ht.
  73. 73. Now co ntinuing fro m the previous position, lift yo ur entire upper bo dy a nd bend it to the fro nt so as to touch the floo r. Breath o ut while bending do wn and hold yo ur breath whe n yo ur head to uches the gro und.
  74. 74. Co me back to the orig inal positio n
  75. 75. This exercise is specifically for your join ts. This exercise is done by using weig hts. Tie some weights (2, 3, 4kg weights based on yo ur ca pa bility) to bo th yo ur legs, on the ankles.
  76. 76. Slo wly lift yo ur rig ht leg, make sure your ha nds and back a re straig ht a nd firmly pla ced on the gro und. Ho ld yo ur leg in this positio n fo r 15 to 20 secs. (you ca n start with 10 secs initially)
  77. 77. Repeat the same exercise with yo ur left leg.
  78. 78. Co me back to the orig inal positio n afte r finishing the exercise.
  79. 79. This exercise strengthens the ca lf muscles of your legs. Take a to wel or a cloth a nd wrap it a ro und yo ur feet by holding the two ends of the to wel or a cloth with bo th yo u ha nds.
  80. 80. Take a to wel or a cloth a nd wrap it a ro und yo ur feet by holding the two ends of the to wel or a cloth with bo th yo ur hands. No w start pulling the to wel to wa rds you, so the stress falls on the calf muscles.
  81. 81. Co me back to o rigina l positio n.
  82. 82. This exercise strengthens your ankles. Lift yo ur left leg by bala ncing your bo dy o n yo ur rig ht leg.
  83. 83. Balance your bo dy o n yo ur rig ht leg. Rotate your left foot, in a clock wise directio n, to co mplete a full circle
  84. 84. Do the same exercise by co mpleting a full circle in anti-clock wise directio n.
  85. 85. Now repeat the same exercise with yo ur rig ht leg by bala ncing yo ur bo dy on the left leg..
  86. 86. Some Useful Resources • http://www.will-harris.com/yo ga/rsi.ht ml : Desktop Yo ga • http://www.eorthopod.com/public/spine_cervical_gu ides : Usefu l information about Spina l Cord • http://www.medinfo.co.uk/conditions/ lowbackpain.html : Good, short, informative site on Low Back pain • http://www.office-ergo.com/ : Co mprehensive research-based information about prevention of carpal tunnel syndrome, low back pain and eyestrain in the office environment. • http://www.spine-health.com/ : Excellent site on all th in gs related to Sp ine
  87. 87. Please feel free to share this presentation with a nyone who might benefit from it. We would love to ha ve your valuable feedback: bala@kishore m us ail.

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