• When driving, never reach behind you to reach for things.  As adults, we reach for our purses or briefcases or phones in the back seat.  As parents, we retrieve dropped items, pass off sippy cups, and set up DVD players.  These are all good things, not to mention peace-keeping measures, but unfortunately are terrible for our shoulders.  A good rule of thumb {or shoulder, in this case} is to never extend your arm out of your sight- basically, if you can't see it while looking straight ahead, it's not a good move.  This means planning ahead for road trips and keeping your own essential items within easy reach.  Otherwise, wait until a red light or a place you can pull over to turn your entire torso to reach what you need.
• When exercising, be sure to warm up and cool down properly.  Good stretching and a slow start and finish to your work-out will help you not strain your shoulder, or any other muscle, tendon, or joint for that matter.  Your overall health is worth a few extra minutes of stretching.
• When sitting at a desk, whether for work or at home, be sure to practice good ergonomics.  The same principles apply, though you obviously don't have to stretch prior to sitting down.  However, taking stretch breaks will benefit you in the long run, so be sure to be intentional about that.  Additionally, remember not to over-extend your reach when grabbing things from your desk, printer, or briefcase.  Move your entire body to reach it if it's too far. Lastly, certain ergonomic products, such as an adjustable ergonomic chair or keyboard and mouse, are great for maintaining good posture that will will help you avoid repetitive stress injuries.  They are well-made and designed for comfort and minimal movement so that your body stays healthy.  The key is adjustability so you can find the best fit for you.
• If you already are experiencing shoulder pain, try to avoid whatever actions cause the pain.  You can also apply heat or cold, but not directly on the skin and only for 10-15 minutes at a time.  Rotating between the two is best.  If the pain continues, talk to a doctor about your options and if there's a med you can take.

What is RSI?

Repetitive Strain Injury is often abbreviated to RSI.  It is an injury to the muscles and nerves caused by one or more of the following things: repetitive tasks, heavy exertion, and/or awkward body positions. Frequently, RSI happens when you spend a lot of time 1) typing, 2) playing a musical instrument, or 3) or working with tools.  We'll focus on typing and desk-related RSI's and how to avoid them so you can work pain-free.  

How can you spot RSI?

How can you spot RSI?  Easy- pain when you're typing, texting or mousing.  Usually the pain goes away when you quit doing whatever task it is you were doing.  This is good and bad because you might forget about the RSI and then keep doing the same thing that caused the pain without realizing it. Also, another early sign is a feeling of muscle weakness in the pained area, as well as one or more sensations like tingling, burning, swelling, soreness, numbness, muscle spasms, loss of joint movement, or reduced grip strength.  Thus, if you feel pain or any of the other symptoms, be sure to take it seriously and not assume it will go away on its own.

How can you prevent RSI?

1. Use good posture. A big problem is bad posture because it takes a toll on your typing hands and wrists, as well as you back, neck, and shoulders.  A huge resource here is an ergonomic chair because of its adjustability.  You can adjust the height and the arm rests so that you can keep your back and wrists straight, with your shoulders and arms relaxed while typing. It's equally important that you never bend or twist your body or hands into an awkward position. (Check out some more "neutral” typing posture tips.)
2. Re-work you work space. Too many people type awkwardly without realizing it simply because their keyboard and mouse aren't where they should be.  A keyboard tray will host both your keyboard and mouse so that they are only an inch or two above your lap for ideal typing posture. Furthermore, any essential items that you use multiple times a day, such as your phone or stapler, should be within easy reach, without needing to stretch to twist.
3. Consider switching to ergonomic products. Ergo products can be expensive, but a few well-chosen products can make a world of difference for your body and the strain it is experiencing because they are specially designed to support and encourage good posture and proper muscle use. One of the first things to try is an ergonomic keyboard so you can benefit from the new hand position. Sit in a well-adjusted, ergonomic chair for a week to see if it helps you maintain proper body position and if it adds better support to your strained muscles.  While you're at it, an ergonomic mouse will keep your hand and wrist in a much more natural position, rather than gripping a too-small or poorly-designed mouse.
4. Rest and stretch the sore areas. Make sure you take frequent breaks during the day to reduce the excessive work and repetitive motion on the area.  Take time and be intentional to stretch, too, but be careful to gingerly stretch the areas that frequently cause pain. This will keep the muscles and joints from becoming stiff and immobile.

In the early stages of RSI, a change in habits and movement can reverse much of the damage. Frequently, upgrading to ergonomic products will help you maintain better posture and less pain.  However, as always, if pain continues or gets worse, please consult a doctor.