TOP TIP TIME - RSI

Remember RSI? Well, Here’s Your News Flash…

Cast your mind back a couple of decades. Remember when RSI (Repetitive Strain Injury) was the “it” condition? If you didn’t have one, were you even working in the 90s? Everyone was talking about it. Wrist braces were being worn like status symbols, ergonomic keyboards were the hottest office accessory, and “carpal tunnel” was on the lips of every GP.

Fast forward to today, and RSI has had its moment in the spotlight. But here’s the thing: the problem hasn’t gone away. It just got a rebrand.

NEWS FLASH: Most of the aches, pains, and stiffness we experience—especially as we roll into our 40s, 50s, and beyond—come down to one thing: repetition. Not “repetition” as in doing bicep curls until you can’t feel your arms. Repetition as in the everyday, ordinary movements you do without even realising.

And guess what? They’re sneaky little pain-makers.

Repetition Is Everywhere (And So Is Pain)

If you’re thinking, “But I don’t do anything that repetitive!”—let’s pause for a reality check. Unless you’re living a life of yoga retreats and beach strolls, repetition is baked into your daily routine. Here are just a few common offenders:

• Desk duty: Typing, scrolling, answering emails, then scrolling some more. Add in craning your neck toward two monitors like you’re watching a Wimbledon final.

• Tradie life: Hammering, drilling, lugging, bending. Rinse and repeat (literally).

• Parents (and grandparents): Picking up kids, pushing strollers, hoisting school bags, wrangling scooters, or becoming a part-time trampoline monitor.

• Fitness fans: Always chasing that pump—squats, curls, or bench press—without balancing it out with mobility and recovery.

• Everyday habits: Carrying shopping bags on the same arm every week, leaning on the same hip when you stand, or spending way too long scrolling your phone until your thumb cries for mercy.

See? Repetition is everywhere. You don’t need to be a pro athlete to wear out your joints—you just need to be alive in the 21st century.

Why Repetition Hurts More After 40

Now, here’s where it gets interesting (and a little unfair). When we’re in our 20s, our bodies are a bit more forgiving. Muscles bounce back, joints recover quickly, and sleep fixes almost everything.

But once we hit our 40s, a few things change:

1. Muscles lose elasticity – They don’t lengthen as easily as they once did. Think of your muscles like an old rubber band—still works, but it doesn’t snap back quite the same.

2. Recovery slows down – That weekend DIY project or gardening session that used to leave you “a bit stiff” now feels like you’ve run an ultra-marathon.

3. Years of habits add up – Decades of sitting, lifting, scrolling, or overtraining create tightness in certain areas. By 40+, those areas are screaming for attention.

This isn’t bad news—it’s just a reality check. Your body hasn’t let you down. It’s telling you it needs more balance.

The Science Bit (RSI Made Simple)

When you repeat the same movement over and over, your muscles contract but don’t get the chance to lengthen fully. Over time, this creates tightness. That tightness then pulls on your joints, leading to stiffness, inflammation, and eventually pain.

Think of it like this: if you keep shutting a door without ever oiling the hinges, sooner or later, it’s going to squeak.

And it’s not just your muscles. Tendons and ligaments get stressed by repetitive contraction, and joints start to feel like they’ve been grinding away at the same old job for decades (because, well, they have).

What Can You Do About It?

Here’s the good news: you don’t need to overhaul your life or live in a yoga studio to break the repetition-pain cycle. You just need to balance the movements you do most often.

The rule is simple: look at your life, figure out what you do the most, then stretch in the opposite direction.

Let’s break it down:

• If you sit all day:Stretch your hip flexors, open up your chest, and get your glutes firing again. Sitting shortens the front of your body while weakening the back. Reversing that is like hitting “reset.”

• If you lift a lot (parents, tradies, gym-goers):Stretch your hamstrings, lower back, and shoulders. Don’t just keep hammering the same lifts—make space for your body to move freely.

• If you’re glued to your phone or keyboard:Stretch your forearms, wrists, and neck. Roll your shoulders back and imagine standing as tall as your teenage self thought you’d be.

• If you’re on your feet all day (nurses, retail, hospitality):Mobilise your ankles, stretch your calves, and give your hips a break.

It’s not about stopping what you love (or need) to do. It’s about undoing the repetitive patterns so your body feels balanced again.

Everyday Examples of “Undoing” Repetition

Here are some practical, no-fuss ideas you can start today:

• While the kettle boils, do a chest opener stretch against the kitchen bench.

• In between Netflix episodes, stand up and do a hip flexor lunge stretch.

• Use the edge of a doorway to stretch your forearms after scrolling.

• Before bed, try some gentle spinal rotations to release the lower back.

• Waiting in line? Balance on one leg to wake up your glutes.

These aren’t workouts. They’re little antidotes to modern life.

A Little Humor Break

Think of it like this: your muscles are like that mate who loves talking but never listens. They’re always “contract, contract, contract”—and unless you make them lengthen, they’ll just keep droning on until you can’t ignore them anymore.

Or imagine your body as a house. You wouldn’t vacuum the same spot of carpet every day while ignoring the dust piling up in the corners, right? (Well, unless you’re a cat owner—then maybe yes.)

The point is: you need balance.

Why Over 40s Need to Take This Seriously

Here’s a truth bomb: aches and pains don’t usually “just go away” at our age. If you ignore them, they don’t disappear—they often just move in permanently, like that distant cousin who came for a weekend and never left.

But here’s the flip side: your 40s, 50s, and beyond don’t need to be decades of decline. With the right approach, they can be your strongest, most mobile years yet. Mobility work and stretching aren’t “optional extras” anymore—they’re your ticket to pain-free movement and doing the things you love, whether that’s sport, gardening, or chasing grandkids around the backyard.

The Rehab Coach NZ Difference

This is where we come in. At Rehab Coach NZ, we specialise in helping you mobilise, stretch, and reset your body so those repetitive strains don’t turn into long-term pain.

We’re not about quick fixes or cookie-cutter routines. We look at your lifestyle, your habits, and your goals. Then we build a plan that undoes the tightness, restores movement, and gets you back to feeling like you again.

Because let’s be honest—life after 40 is too short to spend it wincing every time you bend down, scroll too long, or lift a box of groceries.

Final Word

So here’s your homework: take a moment today to notice what you do most. Is it sitting? Lifting? Scrolling? Standing? Once you know, start stretching in the opposite direction. Small, consistent changes now will save you from big problems later.

And if you’re already feeling the pinch, don’t wait for it to get worse. Reach out to us at Rehab Coach NZ. We’ll help you loosen up, move better, and keep living life to the fullest—without pain being the boss of you.

Because repetition might be a part of life. But pain? That doesn’t have to be.

✨ Rehab Coach NZ — Your Mobilisation and Stretching Specialists ✨