10 Movement Snacks for Medical Writers

Are you unknowingly sabotaging your musculoskeletal health every time you sit down to write?

As a medical writer, you pour your mental energy into crafting high-quality documents. But while you're focused on engaging your mind, your body may suffer silently.?

Poor posture, repetitive movements, and prolonged periods of sitting can lead to neck strain, back pain, and other musculoskeletal problems that impact your physical well-being and ability to think clearly and creatively.

I'm a yoga teacher as well as a medical writer. Recently, writer and chiropractor Peter Stein, PhD, DC and I talked about spine health on the Write Medicine podcast.

If you are looking to find some relief from neck and wrist pain caused by extended computer usage, these simple yet powerful movement snacks can help.

Repeat each step several times as necessary.

1. Freeze and check-in: We can get into all sorts of body shape habits that take their musculoskeletal toll. So take stock of your posture and body shape. Notice where your head is in relation to your neck and shoulders. Observe if your body is in a position that increases tension and discomfort.

2. Ground your feet and sitting bones: Create a strong, stable foundation with your feet when sitting at your desk. Feel the weight of your sitting bones pressing into the surface where you are seated.

3. Lengthen your spine and relax your shoulders: Lift your ribcage away from your pelvis and gently lengthen the back and spine. Find a parallel line between your chin and the ground. Shrug your shoulders up to your ears on an inhale and relax them down your back on the exhale.

4. Find movement in the spine with a seated cow-cat: Keeping the spine long and shoulders relaxed, put your hands on your knees. Draw your hands up your thighs, elbows towards the ribcage, and lift the sternum as you inhale. Exhale and tuck your chin towards your chest, rounding the back and extending your arms to the knees again. Repeat the movement in rhythm with your breath.

5. Stretch the muscles at the sides of the neck: With a long, relaxed spine, tuck your chin toward your neck. Tilt your head to draw your right ear to your right shoulder. Slowly move your chin forward and back, noticing any tight spots and maintaining the position to stretch out any tender areas. You can intensify the stretch by allowing the opposite arm to hang low and drawing the opposite shoulder down. Repeat on the other side.

6. Myofascial release via massage or compression: You can use your fist and knuckles, a recovery round ball, or a tennis ball. Massage or press the ball into the front of your shoulder joint, rolling around the area to find any tender spots. Press in and hold for a few breaths. You can move your shoulder around to uncover other tender spots. Repeat on the other side.

Note: Myofascial release is not a gentle practice and can feel quite intense. Control what feels good to you.

7. Wrist circles: Bend your arms at the elbows and make gentle fists. Move your fist around in circles to relax the wrists and switch directions after a few breaths.

8. Forearms stretch: Bring your arms out to the sides of your body in a T shape and make fists with your hands. Draw the pinky finger edge of your fists down toward the ground and hold for 30 seconds to a minute. Release your fists and press the backs of your hands against the sides of your ribcage. Hold for 30 seconds to a minute.

9. Myofascial release of the forearms: ?Hold your arm with the palm facing your chest and your thumb pointing up to the sky. Walk your hand along the radial bone (forearm) and use your thumb and fingers to massage the forearm and work any tender spots. Repeat on the other arm.

10. Breathwork: Rest your hands on your thighs with the palms facing up. Exhale and curl your fingers in to form a fist. On the inhale, extend your fingers out into a starfish. Repeat for several breaths, paying attention to the air flow in and out of your body.

Are you looking for additional support on your CME writing path? Check out these resources:

• Subscribe to the Write Medicine newsletter for tips, tools, and tactics to help you create CME/CE content with confidence
• Join WriteCME Pro , providing skills, scaffolding, and community for new-to-CME or CME-curious medical writers.
• Listen to the Write Medicine podcast or watch our YouTube channel for weekly best practices in creating content that connects with and educates health professionals.
• Connect with me on LinkedIn