Yoga Musings; yoga and RSI

I’ve put together this post with a focus on RSI. You’re welcome!

The longer I teach, the more I learn about the quite life-transforming power of yoga.

It’s so good for improving – or even curing so many ailments and I love it when people tell me that they’ve never felt better. 

As I often say in my classes, the shoulders are the first things to release when you do classes regularly – and much to many people’s distress, the hips are the last thing. 

So many issues that we feel in our bodies often originate somewhere else. 

For example, improving the flexibility and range of movement in the upper back and shoulders is key to helping with the symptoms of repetitive strain injury (RSI).

Spending too much time sitting can lead to posture issues which can mean that some muscles are being over-used and others under-used. 

All poses can be done sitting crossed legged on the floor, kneeling or on a chair and can be repeated a couple of times a day for optimum benefit. 

1. Begin by circling the wrists, one way and then the other.

2. Roll the shoulders, both ways. 

3. Interlace the fingers, and turn your hands so that your fingers are facing your chest. Inhale and lift to shoulder height.

Breathe and hold. When you next exhale, push forward with your right hand (so you’ve got a diagonal slant), you should feel a stretch in your wrist and forearm. Exhale and release – and repeat on the other side. Do this twice more.


Kneeling with shoulder and wrist stretch

4. Roll the shoulders, both ways.

5. Interlace the fingers, and turn your hands so that your fingers are facing your chest. Inhale and lift your arms over your head so that your hands are parallel to the ceiling. Ideally your elbows are in line with your ears. Hold for three breaths. When you’re ready, exhale and release. Roll the shoulders both ways. 

6. Straighten your left arm in front of your body with your palm facing the ceiling – inhale and as you exhale, use the fingers on your right hand to push the fingers on your left hand to the floor.

Hold for three breaths if possible. Release and repeat on the other side. 

7. Inhale and lift both arms up towards the ceiling, keeping the palms facing each other. Exhale and release the arms back down. Repeat twice more. Now, inhale and lift both arms out to your side, palms facing the floor. Exhale and release. Repeat twice more. 

8. Inhale and as you exhale, twist to the left side, if possible put your left arm behind your back. Hold for three breaths. Exhale and come back to the centre. Repeat on the other side. 

9. Move onto hands and knees and do three cat and cow stretches. Inhale, look up, allowing the abdomen to drop towards the floor. Exhale and look down, rounding the back as much as possible. If the wrists are really painful avoid this pose. 


Cat and cow stretch

10. Push yourself into a kneeling position and circle your shoulders once more and clench your hands into fists 12 times. 

Finish and namaste. 

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