Stretch breaks, also known as active breaks, micro breaks or mini breaks, are crucial in relieving the discomfort caused by repetitive movements, awkward postures and excessive force. Undertaking specially designed exercises will help reduce muscle tension caused when muscles remain static or fixed in one position for too long. Try the following exercises to help prevent RSI, but remember to start gently and to stretch regularly for real progress. Hold each stretch for five to ten seconds but don’t force anything.

Full Body Stretch
Stand up facing the wall and reach your fingers up as far as you can. Firm up your legs, extend the side of the torso and bring the shoulder blades towards the wall. Breathe fully as you stretch, walking your fingers up the wall.

Neck Stretches
With your feet planted firmly on the floor and keeping your head aligned, tuck your chin in then tilt your head over towards each shoulder. Then, turn your head from side to side and look over your shoulder.

Hand Stretches
Make a tight fist with your fingers then stretch your fingers and spread them out as far as possible. Another exercise is to place the index finger on the edge of your desk, keeping your wrists straight. Gently push into the desk and hold for a few breaths. Repeat with all the fingers except the thumb.

Thumb
Place your right palm on the desktop with your wrist straight. Relax all your fingers. With your left hand slowly stretch the right thumb away from the forefinger. Hold for a few breaths and then release and do the other hand.

Wrist Stretches
Hold arms straight out in front of your body and bend your hands up and down. Then, make fists of your hands and place them, thumb up, on the desktop. Support your lower arm on the desk. Slowly stretch the fist to the right, without moving your lower arm, and then to the left. Another exercise is to lift your arms off the desktop and make slow circles with your wrists, keeping your hands in closed fists. Circle in both directions.

Forearm Stretches
Place palms together, with fingers pointing toward the ceiling. Keeping palms together, slowly lower your hands until you feel a stretch. An alternative is to bring your palms together in front of your chest in a prayer position, stretching all the fingers fully. Relax your shoulders. Slowly stretch the heel of your palms down until they are the level of your wrists, holding for a few breaths. Repeat to the left.

Shoulder Stretches
First shrug your shoulders and then relax them. Roll shoulders forward and backward, then gently shake both shoulders. Move your shoulder blades together.

Upper Back and Arm Stretches
Whilst sitting up straight, place your hands together behind your head. Move your elbows backwards to pinch your shoulder blades together. Then stretch your arms behind your back. Then, with arms outstretched in front of you, raise and lower your hands several times. Rotate your hands ten times, making circles in the air with the fingertips.

Mid-Back
Hug your body, placing the right hand on your left shoulder and left hand on your right shoulder. Breathe into the area between your shoulder blades. On the exhalation, bring the lower arms perpendicular to the floor, the palms facing each other. Stretch the fingers up, and on the next exhalation, raise the elbows up to shoulder height. Hold for a few breaths and then repeat on the other side.

Lower Back Stretches
Whilst sitting, carefully bend forward in your chair with the objective of touching your hands on the floor. Alternatively, grasp one leg at the shin and slowly pull that leg up to your chest. Repeat with the other leg. If you have knee pain, place your hands behind your thighs and slowly and gently pull. Now stand up and place your hands on your hips, then bend backwards.

Eyes
Turn your head right and left, looking into the far distance with your gaze. Close your eyes and take some deep, slow breaths.