Exercises that can prevent and relieve RSI

Exercises for office workers to avoid RSI


A simple elastics band can take you a long way. If you have one, that's great! If not, fortunately, they are easy and cheap to acquire, and you might be convinced to get one once you learn these few easy exercises that can help an old enemy of the office worker; RSI, the repetitive strain injury.

Doing specialised exercises can be a great way to relax and strengthen your muscles. By using an elastic band, you ensure that you keep a suitable resistance throughout the exercise. Reversely to using weights, working out with elastics is more gentle to your body.

Read more about general office ergonomics here.

good advice on RSI

Marheim Management Consulting has developed the following exercises to make sure you incorporate variation and movement into your day. This way, you prevent tension and pain during work in front of the computer. 

Elastic Band Exercises for Office Workers

When performing the exercises:

  • The following exercises can be performed in sets of 2-3 with 10-15 repetition
  • The exercises are recommended to be performed every other day
  • The exercises can be done in addition to other exercises

  • The exercises should be performed slowly with the attention to doing the proper movements
  • The exercises should be performed pain-free
  • Simple adjustments can be done to complete the exercises pain-free if necessary
  • The exercises are designed especially towards the health hazards office workers are exposed to

Enjoy your workout!

Exercise no. 1: Bow and arrow

  1. Hold the knit on the straight arm in front of you (as if it were an arrow and bow).
  2. Tighten the elastic by pushing the arm backwards while slightly turning the upper body until the elbow points straight back.
  3. Hold the position for a few seconds and slowly return to the starting position.
  4. Repeat the exercise with the opposite arm.

Exercise no. 2: Shoulder extension

  1. Attach the elastic band at hip height or higher and stand with your face facing the point of attachment.
  2. Grasp the knit with both hands and slide your arms back with straight elbows.
  3. Slowly move back and repeat.

Exercise no. 3: Forearm pronation

  1. Cross the forearms and allow the lower forearm to rest on the table surface, while the upper forearm rests on top with the handle pointing down.
  2. Hold the knit with each hand.
  3. Rotate the upper forearm so that the handgrip is pointing up and the elastic is tightened.

Exercise no. 4: Oblique one-arm rowing

  1. Stand slightly forward, with a straight back and slightly bent knees.
  2. Attach a knit under one foot and hold the knit with the opposite hand.
  3. Start the exercise by pulling the shoulder blades together and pulling the knob backwards as far as you can (as if starting a lawnmower).
  4. Lower back and repeat the exercise

Exercise no. 5: Dynamic shoulder stability

  1. Stand with a knit-in your hands.
  2. The thumbs should point upwards, and the elbows should be slightly bent.
  3. Pull arms up overhead and down again with a pull outward in the knit.
  4. When you do this without problems, the elastic can vibrate throughout the exercise.

Exercise no. 6: Band pull apart

  1. Hold a knit in front of the abdomen with approx—shoulder-width distance between hands.
  2. Place the upper arms along the body with a 90 ° bend in the elbows.
  3. Rotate the forearms so that the palms point up.
  4. From this position, move your arms apart and back while pulling the shoulder blades together. There is a rotation about the upper arm. The chest is pushed up and forward.
  5. Then slowly check your arms back to the starting position.

We hope you enjoyed learning our specialised elastic band exercises for office workers!

Get more information and knowledge about ergonomics here.