Stretching Resources

Worldwide Web

Computer-Related Repetitive Strain Injury
http://eeshop.unl.edu/rsi.html
This is an excellent site for sound ergonomic principles and the basics of RSI without being boring or academic. There are links to other sites, products, and resources.

Typing Injury FAQ: A Guide to Comfortable Computing
http://www.tifaq.com
This is the granddaddy of online RSI information sites. Tons of information here, with links going off in many directions to all kinds of data on the subject.

Shelter Online
http://www.shelterpub.com
Shelter Publications' website, with information on stretching, weight training, running, "The Office Fitness Clinic," healthy cooking, and a variety of other subjects.

Stretching Online
http://www.stretching.com
Bob and Jean Anderson's stretching website, with books, posters, and videos on stretching, and body tools for fitness and flexibility.

Internet Newsgroups

Sorehand
A very active newsgroup of people with computer-related problems. These are the people in the trenches. If you subscribe, be forewarned, you will get a ton of e-mail. Much of it is helpful and up-to-date - an example of the unique facility of Internet information exchange.

To subscribe, send message
subscribe sorehand firstname lastname to: listserv@itssrvl.ucsf.edu

PC Health (formerly C+ Health)
Another excellent source of info on RSI, with contributors from around the world. The network of people helping one another is useful as well as inspiring, and the exchanges are more current than is available in any other media.

To subscribe, send message
subscribe pchealth firstname lastname to: listserv@listserv.aol.com

Books from Shelter Publications

Stretching in the Office
by Bob Anderson
$11.95
The book on which StretchWare is based.

"It is really helping me! Thanks!"
-Cindy Huff

Getting in Shape
by Bob Anderson, Bill Pearl and Ed Burke; illustrated by Jean Anderson
Shelter Publications, Bolinas, CA, 2002
A unique and comprehensive workout book for people who want to get back into shape. The authors feel that most fitness books are too ambitious for the average person and have produced a book that can be tailor-made to each person's individual condition. There is a series of graphic programs starting with the 3-stage "Program Before the Program" designed to get you started when you're out of shape. There are 30 programs overall, each with the 3 components of fitness: stretching, weightlifting, and moving exercise. A simple, easy to follow, and visual approach to lifetime fitness, especially useful for the over-40 adult

"An all-in-one book by masters from each corner of the fitness triangle."
-The Dallas Morning News

Stretching
by Bob Anderson; illustrated by Jean Anderson
Shelter Publications, Bolinas, CA, 2000
One of the most popular fitness books in the world, with over 3 million copies sold and translated into 27 languages. A clear, readable, graphic summary of 200 different stretches with 1- and 2-page routines for everyday stretches, TV stretches, stretches for lower back pain, to do after sitting, before walking, as well as stretching programs for over 20 sports. There is a "Stretching & Exercise Prescriptions" index in the back of the book that can be used by readers or medical professionals to design customized stretching programs

Books on Ergonomics

Comfort at Your Computer 
by Paul Linden
North Atlantic Books: Berkeley, CA, 2000
A practical book with exercises for preventing computer stress, tips on posture, proper sitting, healthy functioning of various body parts, and detailed descriptions of setting up a workstation. The author does not agree with many commonly accepted ergonomic principles and offers unique tips on adjusting and even building a workstation tailor-made to your needs. This is perhaps the best book out there on using the body in a stress-free and comfortable way and for customizing a workstation. There is a section on how to work with a drawing tablet, how to use a laptop, and setting up a standing workstation. A unique and detailed approach.

25 Steps to Safe Computing 
by Don Sellers
Peachpit Press: Berkeley, CA, 1995
A small, slim volume from the computer gurus at Peachpit Press. Information is in bite-sized bits, clear, and readily accessible. An excellent (and inexpensive) guide for employers to give to each employee to foster safe computing habits. It's simple, well researched, helpful, easy to understand, and particularly suited to today's busy lifestyle. Covers the basics on office health, how to keep the body functioning, safe workstations, finding the right doctor, and the subject of pregnancy and computing. Keep it in your desk.

BOOKS ON INJURIES

Conquering Carpal Tunnel Syndrome 
by Sharon J. Butler
Advanced Press, Berwyn, PA, 1995
Over 40 stretches and exercises for people with repetitive strain injuries. There is a cross-reference from the type problem (tingling fingers, painful elbows, etc.) to the exercises designed to alleviate the condition. There is also a chart of professions with recommended exercises for each group; one set of exercises for architects and dental hygenists, another set for carpenters and guitarists, etc. A unique feature is the number of stretches for wrists hands, fingers, and thumbs. The author practices Hellerwork, an offshoot of Rolfing, and stresses freeing up the body's connective tissue, or myofascia, to restore it to a more normal state, thereby regaining flexibility and range of motion.

Listen to Your Pain:
The Active Person's Guide to Understanding, Identifying and Treating Pain and Injury 
by Ben E. Benjamin, Ph.D.
Penguin Books, New York, NY, 1984
This is a book primarily for injured athletes, but it is also the best book available on injuries in general, whether they come from sports, accidents, or gradual wear and tear. (An exception is that it does not cover hand, wrist, or forearm problems.) It is divided up by body parts and gives you unique methods for self-diagnosis to identify what the injury is, followed with step-by-step remedies to facilitate healing. An excellent reference book for the home library.

Repetitive Strain Injury:
A Computer User's Guide
by Emil Pascarelli, M.D., and Deborah Quilter
John Wiley & Sons, New York, NY, 1994
One of the best books on RSI, written by a doctor with a great deal of experience-he has worked with over 1,000 injured people, many of them musicians. He calls RSI "a preventable tragedy," describes the warning signs, classifies different types of RSI (the latter is particularly concise and informative), explains treatment options, and talks about setting up the workstation. There is a good section called "The Road to Recovery," with advice on dealing with a doctor, self care, working during the recovery phase, activities of daily living, and preventing further injuries.

Treat Your Own Back
by Robin McKenzie
Spinal Publications: Waikanae, New Zealand, 1981
A book dedicated to the McKenzie method of treatment for back pain. The book contains background information on the spine, in particular the lumbar region and problems with mechanical back pain.  There is  information on the common causes of back pain, including sitting for prolonged periods, working in a stooped position, incorrect lifting technique, prolonged standing, and even coughing and sneezing. McKenzie illustrates several exercises for the relief of pain, explains when to apply the exercises, and includes special instructions for pregnant women and people with osteoporosis. There is even a "Panic Page" for onset of acute pain.

Treat Your Own Neck
by Robin McKenzie
Spinal Publications: Waikanae, New Zealand, 1981
A companion volume to Treat Your Own Back in which author Robin McKenzie explains the causes, and treatment through special exercise, of pain related to the neck.

End Your Carpal Tunnel Pain Without Surgery:
A Daily Program to Prevent and Treat Carpal Tunnel Syndrome
by Kate Montgomery
Rutledge Hill Press: Nashville, Tennessee, 1998
This helpful guide tells how to prevent and treat carpal tunnel syndrome in just fifteen minutes a day. The author claims that a twelve-step routine of adjustments, stretches, and exercises can eliminate CTS pain without surgery. This book features  information on how to tell if you have carpal tunnel syndrome, how to get instant relief from pain, why drug treatments don't work, and how to create a safe, pain-free workplace.

RSI Newsletters

CTD News
P.O. Box 980, Horsham, PA 19044-0980
(800-341-7874)
http://www.ctdnews.com
Monthly newsletter aimed at businesses concerned with repetitive strain injuries or cumulative trauma disorders and giving up-to-date news on ergonomic safety. For example, a recent issue covered the relatively new use of angioplasty in CTS to stretch wrist and hand ligaments, thereby bypassing the need for surgery. Free samples of newsletter sent upon request.

RSI Newsletter
http: //www.safecomputing.com/
Available only on the Web, this is a newsletter of interest to people who have repetitive strain injuries. Information on ergonomic safety.

Ergonomic Catalogs

AliMed Ergonomic Products
P.O. Box 9135, Dedham, MA, 02027-9135
(800-225-2610)
http://www.alimed.com
Large catalog of wrist straps, many other ergonomic office products, mainly for professionals. They publish a shorter magazine called Ergonomics and Occupational Health.

Fellowes Computerware 
1789 Norwood Ave., Itasca, IL, 60143
(800-456-1289)
http://www.fellowes.com
Fellowes manufactures over 400 computer accessory products-wrist rests, monitor filters, seating supports, copy stands, adjustable monitor arms, cordless mouse pens, etc., many of them original design. They have an ergonomic task force that specializes in working with corporations interested in safe ergonomic practices. A complete list of products available upon request.

The North American Ergonomic Resources Guide
Published by CTD News,
P.O. Box 980, Horsham, PA 19044-0980
(800-341-7874)
This is an excellent compendium of information on all aspects of ergonomics: a listing of many catalogs of ergonomic products and furniture; alternative keyboards and mice, voice control systems, books, videos, software, other resources. There are also nationwide lists of ergonomic consultants, educational conferences, and databases.

Saunders Ergosource
4250 Noprex Dr., Chaska MN 55318-3047
(800-969-4374)
Catalog of ergonomic aids, tools, furniture, and educational literature.

Upper Extremity Technology Products
UE Tech, 2001 Blake Ave., 2-A,
Glenwood Springs, CO 81601
(800-736-1894)
http://www.uetech.com
Catalog contains a number of books on repetitive motion injuries, ergonomic design, rehabilitation, etc. “By therapists…for therapists.”

Ergonomic Products

Provider of Lift Chairs
http://www.lift-chairs-101.com
Offers a wide selection of lift chairs and other mobility products.