Avoid eSports Injuries


Doctor of Gaming: Stretch Routine to Avoid eSports Injuries

22 Dec , 2015  

Hey #WGNation! It’s your Official Doctor of Gaming here.

I wanted to share this daily stretch routine I’ve developed specifically for gamers to help you avoid eSports injuries and other health issues that can be caused from those all-night gaming marathons.

But first, let’s start with a few tips for your gaming set up.


Guidelines for the Gaming Station

Keep these positions in mind to help prevent stiffness and other more serious eSports related injuries while you’re playing:


The Chair or Couch

  1. Adjust height so that knees are horizontal to floor and slightly lower with respect to your hips.
  2. Chair or couch should be firm and supportive.


The Desk and Keyboard

  1. The upper arms should be in line with the torso.
  2. The forearm should be perpendicular to the upper arm and in line with the table.
  3. The hands should be in line with the forearm.


The Monitor

  1. Place monitor directly in front of you. If you have a multi-screen set up, position the one that gets the most attention in the center.
  2. Keep the top of the screen at eye level. The small muscles of the eyes will tire less quickly when looking down rather than looking up.
  3. Keep the screen approximately at arm’s length and at right angles to the line of sight.
  4. Avoid leaning forward towards the monitor.


Always remember the 20-20-20 rule: give your eyes a break by staring at something 20 feet away for 20 seconds, every 20 minutes.


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Gamers Daily Stretch Routine

Now let’s get into the actually stretches for gamers.

All you have to do is follow these 6 steps to stretching successfully while you go through the daily routine pictured below:

  1. Always warm up – this can be walking on the spot for 3-5 minutes.
  2. Hold each stretch for 30 seconds and repeat once.
  3. Do not bounce while stretching – hold in a comfortable position.
  4. Be gentle (you should not feel any pain).
  5. Breathe deeply.
  6. Stretch both sides equally.

Now get started!


Round 1 of Gamer Stretches:

Gamer Stretch Routine

Round 2 of Gamer Stretches: 

Gamer Stretch Routine

Round 3 of Gamer Stretches:

Gamer Stretch Routine

Round 4 of Gamer Stretches:

Gamer Stretch Routine

You can also download my fully customized gamer stretch routine right here.


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Other Solutions for eSports Injuries

From my years working with professional athletes and gamers, I’ve created an awesome product that relieves cramped and sore muscles after hours of gameplay.

It’s called MuscleCare.

I showed it to some gamers back at the Halo 4 launch in Toronto a few years ago, and they couldn’t believe how immediate their relief was:



You can find out more about MuscleCare and how it works to help gamers prevent eSports injuries right here.

If you’re looking for more tips on how to avoid eSports injuries so you can game better and longer, check out the rest of my series:

How Hearthstone Gamers Avoid Injuries and Play Longer
6 Ways to Prevent eSports Injuries 
The Official Doctor of Gaming: Ask Him Anything!
Your Official Doctor of Gaming
– Dr. Chris Oswald
Dr. Chris


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