Healthy Computing: RIS

Repetitive motion is only one of many components that contributes to
discomfort at the computer such as neck, shoulder and arm tensions or
tiredness. In many cases other factors such as ergonomics, stress, workload,
responsibility without control, lack of awareness, absence of social
support and lack of movement significantly contribute to discomfort.
Instead of describing the discomfort as repetitive strain injury (RSI),
describe it as restrictive immobilization syndrome (RIS).

How to avoid RIS:

Avoid RIS and maintain health by frequently changing activities and
performing movements. Do some of the following:

• Every hour take a 5-minute break (studies at the Internal Revenue
  Service show that employees report significant reduction in symptoms
  without loss in productivity)

• Leave your computer station for the 15-minute mid-morning and
  mid-afternoon breaks

• Eat lunch away from the computer workstation
• Take a short walk or do other movements instead of snacking when feeling
  tense or tired

• Have walking meetings, or walk during part of the meeting
• Drink lots of water so that you have to take a movement break
• Practice micro-breaks every 30 seconds for 1 second by dropping your
  hands to your lap

• Perform a stretch, strengthening, relaxation, or mobilization movement
  every 30 minutes

• Change work tasks frequently during the day
• Stand up when talking on the phone

Copyright 2003 Erik Peper, Ph.D. and Katherine Hughes Gibney
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