Gamerdoc

THE GAMER DOC’S FIVE TIPS FOR HEALTHIER GAMING

Esports physician Dr. Lindsey Migliore is on a mission to keep gamers injury-free and performing their best. Here are five things she recommends incorporating into your everyday routine to improve your cognitive, mental, and physical health.

1. WARM UP BEFORE GAMING

“The most common areas of pain for gamers are the hands, wrist, and back. Stretching and strengthening these areas is key to staying healthy, injury-free, and increasing your range of motion.”

https://images.hermanmiller.group/m/6b34d26507637190/W-HM_lindsey_contenthub_stretching_v1_011.png?auto=format&mediaId=2026441F-CDF1-4871-AE48DC972C161DE4&rect=.3674%2C.1975%2C.3755%2C.751

01 Wrist Flexion Stretch: Straighten one arm in front of you with the palm facing down. With the other hand, grasp the fingers and gently pull toward you.

HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk

02 Shoulder + Back Stretch: Bring one arm across the body at chest height. Hook that arm with the elbow crease of the opposite arm, gently pulling it closer to the body.

HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk

03 Core + Back Stretch: Sit up straight and reach both arms above your head. Intertwine the fingers and stretch the palms up toward the ceiling.

HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk

04 Wrist Extensors Stretch: Straighten one arm in front of you with the palm facing down. Make a fist, and with the other hand, grab the fist from underneath to gently pull toward you.

HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk

05 Back, Shoulder, Leg Stretch: Stand up straight a few steps from your chair. Engage the core and reach out to grasp the back of the chair with both hands, bending at the waist.

HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk

06 Hip + Buttock Stretch: Cross your leg, placing your ankle on top of the opposite leg. Gently bend forward at the waist.

HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk

3. DAILY EXERCISE

“Even 10 minutes every day can have huge effects on in-game performance, sleep, and other aspects of health. Exercise can improve reaction times, increase alertness, and make learning new skills easier. New research shows that a six minute walk every two hours of gaming can improve cognitive skills.

Aerobic exercise—meaning elevating your heart rate—is the most beneficial form. A brisk walk outside, squats, or a faster paced yoga session are perfect. Any movement is great! Motion is lotion for the joints.”

4. PAY ATTENTION TO POSTURE AND ERGONOMICS

“It’s essential to set up your gaming area ergonomically and institute posture checks during breaks. An ideal posture is one with a tight core, shoulders back, and neck in line with the chest. Avoid the typical ‘gamer posture’ of forward slumped shoulders and head jutting out! Remember, your best posture is your next posture.

The most important component of ergonomic gear is fit. For example, if your hands are bigger or smaller than most, chose a mouse option that you can handle comfortably to avoid over-stretching your tendons and muscles.”

HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk
HM Gaming, Lindsey Migliore with Embody Gaming and Motia Desk
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