RSI and Desk-Work Complaints: Exercises and Workstation Tips That Actually Help

What is RSI (now more often called KANS) and how does it develop?

RSI stands for Repetitive Strain Injury: complaints that develop from repeated movements or a prolonged static posture. In the Netherlands, physiotherapists increasingly use the term KANS instead, which stands for complaints of the arm, neck and/or shoulder, because it better covers what's actually happening. It isn't a single condition but an umbrella term for complaints that are almost always linked to prolonged screen-based work.

If you type all day, work with a mouse, or look at a screen from the same position for hours, certain muscles and tendons face the same small load again and again. Without enough variation or recovery time, that load can build up gradually. RSI or KANS usually doesn't appear overnight, it creeps in slowly, often alongside work pressure, a less-than-ideal workstation and little movement outside of working hours.

Mouse arm, tech neck, tension headaches: recognising the complaints

RSI/KANS complaints can show up in several places at once, and the combination differs from person to person. A few familiar patterns:

• Mouse arm: a dull ache or fatigue in the forearm, wrist or hand on the side you use the mouse, sometimes with tingling in the fingers.
• Tech neck: a stiff, sore neck that develops from looking down at a laptop or phone for long periods.
• Tension headache: a pressing feeling around the head that's often linked to raised shoulders and a tense neck.
• Shoulder complaints: a nagging ache between the shoulder blades or at the top of the shoulder, usually most noticeable at the end of the working day.

A recognisable pattern with these complaints is that they usually increase during or after a long day at the screen and ease off over the weekend or during a holiday. That pattern on its own is a useful clue that your complaints are linked to your work and workstation.

Setting up your workstation: desk, screen, chair and laptop

A well-arranged workstation won't resolve underlying tension by itself, but it does reduce the load your working day places on you. A few practical starting points:

• Screen height: the top edge of your screen roughly at eye level, so you don't need to look down or up.
• Desk height: elbows at roughly a 90-degree angle, forearms able to rest relaxed on the desk or armrests.
• Chair: a chair that supports your lower back, with feet flat on the floor or on a footrest.
• Laptop: if you often work on a laptop, use a separate keyboard and a laptop stand where you can, so the screen comes up without you having to type hunched over.
• Mouse and keyboard: keep them close to your body so you don't have to reach with a fully extended arm.

There's no single setup that's perfect for everyone, your body dimensions and the nature of your work both play a role. Treat these points as a solid starting point rather than strict rules.

6 exercises to do at the office or at home

These exercises are meant as general movement breaks and can help reduce tension in the neck, shoulders and arms. Build up gradually, stop if something hurts, and see a physiotherapist for advice before continuing if complaints persist.

1. Neck rotations

Slowly turn your head to the left until you feel a gentle stretch, hold for 5 seconds, then turn to the right. Repeat 5 times per side. Move slowly and don't force the stretch.

2. Shoulder blade squeezes

Sit upright, draw your shoulders back and squeeze your shoulder blades together for 5 seconds, as if holding a pencil between them. Release. Repeat 10 times. This activates the muscles that desk-based work often leaves underused.

3. Wrist stretch

Extend one arm in front of you with the palm up and gently pull the fingers back with your other hand until you feel a stretch in the forearm. Hold for 15 to 20 seconds, then repeat with the palm facing down. Do both sides.

4. Chest opener

Clasp your hands behind your back, straighten your arms and lift them slightly while opening your chest. Hold for 10 to 15 seconds and breathe normally. This counters the forward-leaning posture that a lot of screen work encourages.

5. Fist and finger openers

Slowly close your hand into a fist, then open your fingers as wide as you comfortably can. Repeat 10 times per hand. This keeps circulation moving in the fingers and forearm during long typing sessions.

6. Side neck stretch

Gently tilt your ear towards your shoulder until you feel a light stretch on the other side of your neck. Hold for 15 to 20 seconds, then switch sides. Try not to lift the shoulder on the stretched side.

Spread these exercises through the day, for example a short 2 to 3 minute round every 1 to 2 hours. Consistency matters more than a single long session.

Why breaks and variation do more than an expensive chair

An ergonomic chair or a height-adjustable desk can contribute to a better workstation, but it usually doesn't resolve the core problem behind RSI/KANS: too little variation in posture and movement. Even the most expensive chair still holds your body in a static position if you sit in it for hours without a break.

Short, regular breaks where you stand up, walk around or do one of the exercises above give muscles and tendons a chance to recover from the load. You can also vary within your work itself, alternating between sitting and standing, between mouse and keyboard tasks, or taking a phone call standing up. Movement in your free time, such as walking or exercising, also contributes to the overall load capacity of the arm, neck and shoulder.

When are complaints no longer just 'a bit stiff'?

Mild stiffness at the end of a long working day isn't a concern by itself. It's worth having things looked at more closely if complaints persist for more than a few weeks, keep coming back, or start interfering with your work and daily activities.

See your GP (huisarts) if you experience persistent tingling, numbness or loss of strength in the hand or arm, if complaints keep you awake at night, or if there is sudden, severe pain or swelling without a clear cause. Your GP can assess whether something else is going on and refer you further if needed.

What does a physiotherapist do for RSI complaints?

A physiotherapist looks not only at the spot where you feel pain, but at posture, load and work habits as a whole. During the intake we map out where your complaints are located, when they occur and what your working day looks like. A movement assessment of the neck, shoulder, arm and wrist shows where load capacity is falling short.

Based on that, we combine exercise therapy, manual therapy where needed for tension and joint mobility, and practical advice on your workstation and work habits. At Physical Studio, every physiotherapist is also a personal trainer, which helps build up strength and load capacity in the arm, neck and shoulder gradually and in a structured way. For related complaints in the neck, shoulder or head, we often apply a similar approach, such as for neck complaints, shoulder complaints, and headaches and tension headaches.

If your complaints match this pattern and exercises or workstation changes aren't making enough of a difference, a focused assessment can clarify what's going on in your situation and which approach fits best.