Healthy Habits for Every Gamer

Take Care While Playing, Take Care While Winning. Level Up.

You're a gamer, which means that at certain moments, you're under tension without realizing it, constantly exerting muscular effort. Whether it's to maintain your tough image while streaming, to improve your skills, or to get the next forbidden gem from that side mission, you spend long hours gaming, either alone or with your team. It's a fact. And all that time in front of a screen can take a toll on your body. That's why today, we're offering you a guide to help reduce the risk of pain and injury so you can keep giving your best in every match.

Dynamic Warm-Up

Many people believe that static stretching (holding a stretch) is ideal before any physical activity, but this can negatively affect your performance at the PC. Static stretching reduces muscle activation and contraction speed, making you slower. Instead, do a dynamic warm-up with movements that prepare your hands, wrists, forearms, and eyes for long gaming sessions.

Posture and Ergonomics

Sitting for long hours increases the risk of postural pain, muscle imbalances, and joint wear. Maintaining correct posture is key to preventing these issues. Sit upright, without leaning forward, with your shoulders back and down, and your head aligned with your back. Use an ergonomic chair that allows you to gently rest your forearms when your arms are relaxed, with your elbows forming a 90-degree angle. Avoid resting your elbows on hard surfaces, as this can press on the ulnar nerve, causing numbness or pain in your pinky and ring fingers.

Breaks and Antagonistic Movements

In addition to maintaining good posture, it's essential to take frequent breaks to avoid accumulated tension. Every 15-20 minutes, do the following:

Eyes: While gaming, your eyes focus only on the screen. Take a break and look at objects more than 6 meters away, moving your eyes in different directions.

Body: Stand up and move. You don't need to leave your setup; just stand and move your feet.

Neck: Turn your head to the sides and up and down three times.

Blink: We often forget to blink. Do it firmly 5-10 times to prevent dry eyes.

A key posture to relieve tension is called the "Bruegger position":

Stand up and pull your chin back without tilting your head.

Turn your palms forward with your arms at your sides.

Pull your shoulder blades back and down.

Hold the position for 3-5 seconds, repeating it 3-5 times.

Exercises for Keyboard and Mouse

When gaming with a keyboard and mouse, your fingers extend more than they flex (as you lift your fingers off the keyboard or mouse). During breaks, make a fist, flex your wrists toward your forearm, and then gently open your hands. Repeat this 5-10 times.

Controller Exercises

If you game with a controller, notice how your thumbs are often pressing on the joysticks or buttons. During breaks, extend your thumbs with an exaggerated "thumbs up" gesture, relax them, and repeat 5-10 times. If you use the "claw grip," bring your palms together and spread your index fingers apart, returning to the center 10 times.

Remember, no static stretching before gaming. Opt for dynamic movements, good posture, and regular breaks to perform at your best without risking your health.