Advertising
Advertising

How to Overcome RSI While Building Your Dream Writing Career

How to Overcome RSI While Building Your Dream Writing Career

RSI. Repetitive Strain Injuries.

The worst nightmare of anyone who uses a computer for longer than four hours every day without taking proper breaks.

Writers are no different. If it’s not their dry eyes or stiff neck, then it’s illnesses with sexy names: tenosynovitis, carpal tunnel syndrome, nerve entrapment syndromes, and so on. These are only a few of the many chronic health issues writers face while making a living and delivering on their promises to clients.

The pain and discomfort that come along are anything but sexy. RSI can be extremely debilitating. It can reach the point where voice-to-text software is the only way to help them do their job. Physical therapy is needed to treat the effects and avoid a roaring relapse.

Advertising

Unless you pay attention to your work habits, RSI won’t spare you. Your body will respond, even though not immediately, and you’ve got to listen to it.

Use an Ergonomic Mouse

We all know we have to take breaks when we use the computer and yet we get all caught up in our work, thinking, planning, talking on the phone while we keep holding on to the mouse. We forget we have to simply let go of it and rest the arm and hand. Keeping the hand passively on the mouse puts nearly the same amount of strain on your muscles as in the active state, slowly damaging them.

An ergonomic mouse with a vibrating sensor will detect when you’re passively holding the mouse for longer than 10 seconds. It then vibrates gently, prompting you to take your hand off and rest your arm and shoulder. When you need it again, you simply pick it up and continue to use it. You’ll take a lot of micro breaks and after a while, it just becomes a habit.

Sit in a Correct Posture

Sitting in a bad posture is also a major contributor to RSI. Make sure you sit up straight even if you’re tempted to slouch or lean forward. An ergonomic desk accompanied by an equally ergonomic chair will help you sit and work comfortably. Pay attention also to your work environment. A fresh air flow that’s neither too cold nor too warm, as well as proper lighting that doesn’t shine on your computer screen, are highly recommended.

Advertising

Take Breaks

Proper breaks can be used in so many constructive ways. Do take advantage of them!

Set a timer to keep you focused and to force you to take breaks.

Run in place, do push-ups or sit-ups. Move around and have a glass of water.

If you prefer to still sit at your desk, do some simple mobility exercises for your hands and wrists.

Advertising

If using EyeDefender, by default you can rest your eyes for two minutes after working non-stop for 45 minutes. You also have the option to customize the interval between breaks as well as the break duration.

You can also meditate sitting or lying down. Better yet, try walking meditation.

It doesn’t matter what you do as long as you regularly keep yourself in motion or simply relax.

Don’t Ignore the Power of Sun

Whenever you get the chance, expose your body to the sun, at least for short periods of time. To be on the safe side, use sunscreen with high SPF. If you live in a humid and cold climate where you’re mostly used to rain, which only aggravates your symptoms, you know what I mean by craving sunshine. The sun’s warmth on your skin will feel like balm for the soul. Apart from that, sun bathing also helps you build your immune system and treat vitamin D deficiency.

Advertising

Give your muscles time to rest and heal. Listen to what your body tells you.

Avoid putting pressure on yourself and you’ll be the healthiest, most prolific and inspired writer that you want to be.

More by this author

Anca Dumitru

Freelance Writer & Content Strategist

10 Ways To Create and Promote Your Website Effectively 4 Simple Steps To Make Your Internet Life Secure 13 Things To Do During Weekends To Improve Your Life 10 Most Zen-Friendly Websites to Keep You Calm and Productive at Work 18 Must-Have Travel Apps For Traveling Abroad

Trending in Health

1 13 Bad Habits You Need to Quit Right Away 2 Can You Stop Depression from Damaging Your Brain? 3 Why You’re Feeling Tired All the Time (And What to Do About It) 4 How to Practice Guided Meditation for Sleep to Calm the Mind 5 How To Overcome Anxiety and Feel More at Ease (Part 2)

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next