PREVENTING REPETITIVE MOTION INJURIES (RMIs)
To The Hands, Wrists, Elbows, And Shoulders

Everyone has heard of carpal tunnel syndrome (CTS). CTS is only one of many types of repetitive motion injuries (RMIs). RMIs can result from long-term and repetitive use of awkward postures, combined with forceful exertion. Working with the hands above shoulder level, reaching behind the back, bending the wrists, or grasping or pinching objects can increase the "wear and tear" on affected tissues. Prolonged exposure to cold or vibration can also be harmful.

RMIs can affect muscles, tendons, joints, nerves, and blood vessels. Tendonitis, carpal tunnel syndrome, and white finger are three examples of RMIs. Persistent fatigue and discomfort are early signs of RMIs. Consult a doctor if you experience persistent aches and pains, numbness, tingling, swelling, tenderness, or weakness in the hands, arms, or shoulders. Symptoms may occur during rest or leisure.

Six Preventive Strategies

1. Keep your wrist straight when grasping objects or using tools.
   
2. Use your whole hand (power grip) when grasping objects.
   
3. Keep your elbows bent and close to your sides as your work.
   
4. Use your whole arm and don't lock your elbows when you reach, push, and pull.
   
5. Use tools that allow you to keep your wrist straight, while maintaining comfortable, positive control.
   
6. Lift safely, from your knees, not your waist.

Conditioning Exercises to Prevent RMIs
Neck Flex
Sit or stand with your shoulders relaxed and your head erect. Turn your head slowly to the right and then to the left as far as you can without discomfort. Next tilt your head slowly to the right and then to the left, bringing your ear close to your shoulder. Do not raise your shoulder! Repeat five times.

Shoulder Rolls
With your head erect, relax your arms at your sides. With your elbows close to your sides, raise your shoulders up and rotate them back, down, forward, and up. Repeat five times. Change direction and rotate your shoulders forward, down, back, and up. Repeat five times.

Wrist Flex
Start with your wrist straight and fingers extended. Slowly bend the wrist downward until your hand forms a right angle with your forearm. Return to starting postion. Then bend your wrist as far back as you can. Repeat five times with each hand.

Clench and Fan
With your wrist held straight, make a fist and hold it for five seconds. Release and spread your fingers, and hold for five seconds. Repeat five times with each hand.

Palm Up/Palm Down
With your elbow at your side, hold your forearm out with the palm facing downward. Rotate your palm upward. Alternate between these positions five times. Repeat with the other arm.