Repetitive Strain Injury: Prevention and Recovery for Desk-Based Professionals

Whether you're a developer, designer, writer, or anyone who spends long hours at a computer, repetitive strain injuries (RSIs) are a very real risk. These injuries often start subtly—stiff fingers, a sore wrist, or a dull ache in the forearm—but over time they can become persistent and debilitating, affecting both your work and quality of life.

As someone who's personally dealt with the discomfort of RSI, I’ve learned that prevention and recovery require more than just a new keyboard or ergonomic chair. While a proper setup helps, consistent movement throughout the day is what truly makes a difference.

To support long-term health and reduce the risk of RSI, I’ve outlined a handful of simple exercises that are worth doing every day.

For tennis elbow, golfer's elbow, wrist tendonitis, and De Quervain's tenosynovitis:

  • Wrist Active Range of Motion
  • Wrist Flexor and Extensor Stretch
  • Forearm Pronation and Supination
  • Elbow Flexion and Extension
  • Wrist Radial and Ulnar Deviation
  • Grip Strengthening
  • Opposition Stretch
  • Finger Spring

Wrist Active Range of Motion

This simple exercise promotes joint mobility and circulation by guiding your wrist through its natural range of motion: flexion and extension. It's ideal for warming up or breaking up long periods of static hand positions while working at a computer.

1.
Hold your arms straight out in front of you at shoulder height, palms facing down.
2.
Slowly bend your wrists upward, pointing your fingers toward the ceiling (wrist extension).
3.
Hold for 1–2 seconds, then return to the starting position.
4.
Now slowly bend your wrists downward, pointing your fingers toward the floor (wrist flexion).
5.
Hold for 1–2 seconds, then return to the starting position.
6.
Repeat the full sequence 10 times, for 3 sets.

Wrist Flexor and Extensor Stretch

This stretch targets the muscles and tendons in your forearms that control wrist movement. It's useful for relieving tension and maintaining flexibility in the wrists and forearms — areas commonly affected by extended computer use.

1.
Hold your left arm straight out in front of you at shoulder height, palm facing down.
2.
With your right hand, gently pull back on your left fingers until you feel a stretch along the underside of your forearm (wrist flexor stretch).
3.
Hold for 15–30 seconds, then release.
4.
Keep holding your left arm straight out in front of you at shoulder height, palm facing down.
5.
With your right hand, gently press down on the fingers to stretch the top of the forearm (wrist extensor stretch).
6.
Hold for 15–30 seconds, then release.
7.
Switch arms and repeat both stretches.
8.
Repeat the full sequence 3 times per arm.
9.
These stretches can also be performed using a table by placing both palms face down on the edge of a table.

Forearm Pronation and Supination

This movement targets the rotation of the forearm, helping to improve mobility and reduce tension in the muscles responsible for turning your palm up and down. It's especially helpful for anyone experiencing forearm fatigue or tightness from repetitive tasks like typing or using a mouse.

1.
Sit or stand with your arms at your sides and elbows bent to 90 degrees, palms facing inward (thumbs up).
2.
Rotate your forearms outward so your palms face up (supination).
3.
Hold for 1–2 seconds, then return to the starting position.
4.
Now rotate your forearms inward so your palms face down (pronation).
5.
Hold for 1–2 seconds, then return to the starting position.
6.
Repeat the full sequence (supination + pronation) 10 times for 3 sets.

Elbow Flexion and Extension

This movement keeps your elbow joint active and reduces stiffness from prolonged bent-arm postures. It’s a great way to relieve tension caused by holding your arms in one position for extended periods, such as when typing or using a mobile device.

1.
Stand or sit tall with your arms at your sides, palms facing forward.
2.
Slowly bend your elbows, bringing your hands toward your shoulders (elbow flexion).
3.
Hold for 1–2 seconds, then lower your arms back down (elbow extension).
4.
Repeat the full motion 10–15 times for 3 sets.
5.
You can repeat this exercise while holding a light object for added resistance.

Wrist Radial and Ulnar Deviation

This movement focuses on side-to-side mobility of the wrist, which helps maintain joint flexibility and strengthens the muscles responsible for lateral motion. It’s especially useful for counteracting stiffness from static hand positions and repetitive mouse use.

1.
Hold your arm out in front of you with your palm facing down.
2.
Slowly move your hand side to side — first toward the thumb side (radial deviation), then toward the pinky side (ulnar deviation). Keep your forearm and elbow still.
3.
Hold each end position for 1–2 seconds, then return to center.
4.
Repeat the full side-to-side motion 10–15 times for 3 sets.
5.
For added resistance, you can perform this exercise while holding a light object with both hands, tilting your wrists upward toward the thumb side and then returning to center.

Grip Strengthening

Strong grip muscles support hand and wrist stability, reduce fatigue, and protect against RSI-related weakness. This simple exercise can be done with a stress ball, hand therapy putty, or a dedicated grip trainer.

1.
Hold a soft stress ball or grip trainer in one hand.
2.
Squeeze firmly, but not too tight, hold for 3–5 seconds, then slowly release.
3.
Repeat 10 times per hand.
4.
Complete 3 sets, switching hands between each set.

Opposition Stretch

The opposition stretch improves thumb mobility and finger dexterity — both essential for typing, using a mouse, and handling small objects. It also helps maintain flexibility in the thenar muscles, which can become tight from prolonged computer use.

1.
Start with your hand open, fingers spread naturally.
2.
Touch the tip of your thumb to the tip of your index finger to form an “O” shape.
3.
Hold for 3–6 seconds, then return to the starting position.
4.
Repeat this with the middle, ring, and pinky fingers.
5.
Once you’ve completed all four, repeat the full sequence 2–3 times per hand.

Finger Spring

This exercise strengthens the extensor muscles in your fingers and hand — muscles that are often underused compared to the flexors. It helps restore balance to the hand, improves control, and supports healthy movement patterns during typing and mouse use.

1.
Place a light or medium resistance band around your fingers and thumb, near the middle of your digits.
2.
Starting with your fingers together, slowly spread them apart as far as is comfortable.
3.
Hold the stretch for 2–3 seconds, then return to the starting position.
4.
Repeat 10 times per hand for 3 sets.

Support your recovery and help prevent further strain by incorporating good ergonomic habits into your daily routine:

  • Sit on an ergonomic chair and ensure your elbows are bent at roughly 90 degrees when typing or using your mouse.
  • Take a 5-minute break every hour to stretch, walk, or change posture—this helps reduce tension and improves circulation.
  • Regularly perform the Wrist Flexor and Extensor Stretch, especially if you’ve been working for extended periods.
  • Use a wrist rest or soft padding under your wrists to keep them in a neutral position and reduce pressure on your tendons and nerves.
  • Avoid gripping your mouse or pen too tightly—use a relaxed grip to prevent excess strain.

Conclusion

These movements aren’t just for recovery — they’re for prevention, too. Try incorporating a few of them into your daily routine, even when you're feeling fine. Small, consistent habits go a long way in protecting your body from the wear and tear of desk work.