Popsocket lacrosse. Preventing Repetitive Strain Injury: Essential Tips for Modern Tech Users

How can you prevent repetitive strain injury in the digital age. What are the key symptoms of RSI to watch out for. Which devices and techniques can help alleviate strain on your hands and forearms.

Understanding Repetitive Strain Injury (RSI) in the Digital Age

In our technology-driven world, our hands and forearms are constantly engaged in repetitive motions, from typing to texting to scrolling. This constant demand on our tissues has led to an increase in repetitive strain injuries (RSI). These painful conditions result from overuse and inadequate care of our hands and forearms.

RSI is akin to driving a car without regular oil changes – eventually, the heavily used muscles and tendons will break down without proper maintenance. Fortunately, there are several strategies we can employ to mitigate the modern demands of technology and maintain hand function well into our later years.

Common Symptoms of RSI

• Hot spots: tender areas on the forearm that are painful to touch
• Burning or aching sensations
• Weakness, making simple tasks difficult
• Early warning signs include soreness, tingling, or general discomfort

Carpal Tunnel Syndrome: A Major Concern for Tech Users

Carpal tunnel syndrome is a condition characterized by numbness, tingling, weakness, and other hand problems due to pressure on the median nerve in the wrist. This pressure can result from poor posture or RSI-related swelling. The most common point of compression occurs when the wrist is flexed.

It’s important to note that the problem isn’t isolated to the wrist. Rounded shoulders and a craned neck towards your monitor can create “kinks in the hose,” applying compressive forces on the bundle of nerves running up your arm.

Proper Wrist Position for Typing

Maintaining a neutral wrist position while typing is crucial for preventing carpal tunnel syndrome. Your wrists should be straight and level with your keyboard, not bent upwards or downwards. This position helps reduce strain on the median nerve and surrounding tissues.

De Quervain’s Tenosynovitis: The “Text Thumb” Phenomenon

De Quervain’s Tenosynovitis, colloquially known as “text thumb,” is another RSI condition that has emerged in the digital age. This condition is characterized by swelling of the thumb tendon due to repetitive motions such as texting and scrolling through emails on smartphones.

The constant use of thumbs for these activities can lead to inflammation and pain at the base of the thumb and along the side of the wrist. As our reliance on mobile devices continues to grow, this condition is becoming increasingly prevalent.

Ergonomic Devices to Combat RSI

Implementing ergonomic devices in your daily tech use can significantly reduce the risk of developing RSI. Two key products to consider are ergonomic mice and PopSockets.

Ergonomic Mouse: A Game-Changer for Wrist Health

An ergonomic mouse is designed to rotate your hand into a “thumb up” neutral position. This contrasts with conventional mice that force your palm to face downward, putting additional stress on the wrist and finger ligaments and tendons.

While occasional use of a standard mouse may not cause harm, extended use over long periods (8 hours a day, 40+ hours a week) can lead to various syndromes. The thumb-up position of an ergonomic mouse not only reduces wrist strain but also places your shoulder in a better biomechanical position, minimizing the “kinks in the hose” upstream of your arm.

PopSockets: Reducing Finger Strain on Mobile Devices

PopSockets are simple yet effective devices that adhere to the back of your phone, taking stress off your fingers during use. While short periods of conventional phone use may not be harmful, extended use can lead to RSI. PopSockets provide a more ergonomic grip, reducing the strain on your fingers and hand muscles during prolonged mobile device use.

Self-Massage Techniques for RSI Prevention

In addition to ergonomic devices, regular self-massage of the affected areas is one of the best ways to prevent muscle and tendon strain. Performing the following mobility exercises a few times a week can help prevent the onset of overuse conditions.

Forearm Massage Using Lacrosse Balls

1. Place a lacrosse ball on a raised surface.
2. Position your arm on the ball with your palm facing upwards.
3. Take another ball in your free hand and use both balls to massage the entire length of your forearm.
4. Apply various massage techniques such as:
   • Pressure wave: vary the amount of force on the top ball
   • Rotation: apply pressure and rotate the ball, using its “sticky” surface to grip the skin
   • Broad circular motion: move the entire ball/hand in rotation
5. Spend at least 2 minutes in this position, then flip your arm to massage the other side.

Stretching Exercises to Alleviate RSI Symptoms

Regular stretching can help maintain flexibility in the muscles and tendons of your hands and forearms, reducing the risk of RSI. Here are some effective stretches to incorporate into your daily routine:

Wrist Flexor Stretch

1. Extend your arm in front of you with your palm facing up.
2. Use your other hand to gently pull your fingers back towards your body.
3. Hold for 15-30 seconds, feeling the stretch in your inner forearm.
4. Repeat on the other arm.

Wrist Extensor Stretch

1. Extend your arm in front of you with your palm facing down.
2. Use your other hand to gently pull your hand down towards the floor.
3. Hold for 15-30 seconds, feeling the stretch in your outer forearm.
4. Repeat on the other arm.

Thumb Stretch

1. Gently pull your thumb across your palm towards your little finger.
2. Hold for 15-30 seconds.
3. Repeat on the other hand.

Ergonomic Workplace Setup to Minimize RSI Risk

Creating an ergonomic workspace is crucial in preventing RSI. Here are some key elements to consider:

Proper Chair Height and Posture

Ensure your chair is adjusted so that your feet are flat on the floor and your knees are at a 90-degree angle. Your back should be straight and supported by the chair’s backrest. This posture helps maintain proper alignment of your spine and reduces strain on your neck and shoulders.

Monitor Positioning

Position your monitor at arm’s length, with the top of the screen at or slightly below eye level. This arrangement helps prevent neck strain and reduces the tendency to crane your neck forward.

Keyboard and Mouse Placement

Your keyboard and mouse should be positioned so that your elbows are at a 90-degree angle when typing or using the mouse. Consider using a keyboard tray to achieve the correct height and angle.

Regular Breaks and Movement

Incorporate regular breaks into your work routine. Stand up, stretch, and move around every 30-60 minutes. This helps prevent muscle fatigue and promotes better circulation.

The Role of Nutrition in RSI Prevention

While often overlooked, nutrition plays a significant role in preventing and managing RSI. Certain nutrients can help reduce inflammation and promote tissue repair.

Anti-Inflammatory Foods

Incorporate foods rich in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds. These nutrients have natural anti-inflammatory properties that can help reduce pain and swelling associated with RSI.

Vitamin C for Collagen Production

Consume foods high in vitamin C, like citrus fruits, berries, and bell peppers. Vitamin C is essential for collagen production, which is crucial for maintaining healthy tendons and ligaments.

Hydration

Staying well-hydrated is important for maintaining the elasticity of your tissues. Aim to drink at least 8 glasses of water per day.

Mindfulness and Stress Reduction Techniques for RSI Management

Stress can exacerbate RSI symptoms by causing muscle tension and altering our body awareness. Incorporating mindfulness and stress reduction techniques into your daily routine can help manage and prevent RSI.

Mindful Typing

Practice being aware of your typing habits. Notice if you’re using excessive force on the keys or if your wrists are in an awkward position. Make a conscious effort to type with a light touch and maintain proper wrist alignment.

Deep Breathing Exercises

Take regular breaks to perform deep breathing exercises. This can help reduce overall body tension and promote relaxation in your hands and arms.

Progressive Muscle Relaxation

Practice progressive muscle relaxation, starting from your hands and moving up your arms. Tense each muscle group for a few seconds, then release and notice the sensation of relaxation.

When to Seek Professional Help for RSI

While prevention and self-care are crucial, there are times when professional intervention is necessary. Here are some signs that indicate you should consult a healthcare professional:

• Persistent pain that doesn’t improve with rest and self-care measures
• Numbness or tingling that interferes with daily activities
• Weakness in your hands or arms that affects your ability to perform tasks
• Any symptoms that worsen over time despite your efforts to manage them

A healthcare professional can provide a proper diagnosis and recommend appropriate treatments, which may include physical therapy, occupational therapy, or in some cases, medical interventions.

The Future of RSI Prevention: Emerging Technologies

As our reliance on technology continues to grow, so does the focus on developing innovative solutions to prevent RSI. Here are some emerging technologies that show promise in this field:

Wearable Ergonomic Sensors

These devices can be worn on the wrist or attached to clothing to monitor posture and movement patterns. They provide real-time feedback to help users maintain ergonomic positions throughout the day.

Voice-to-Text Technology

Advanced voice recognition software is becoming increasingly accurate, allowing users to dictate emails, messages, and documents instead of typing. This technology can significantly reduce the strain on hands and wrists.

Gesture-Based Interfaces

Some companies are developing interfaces that respond to hand gestures, potentially reducing the need for repetitive clicking and typing motions.

AI-Powered Ergonomic Coaching

Artificial intelligence is being used to develop personalized ergonomic coaching programs. These systems can analyze your work habits and provide tailored recommendations for improving your ergonomic setup and practices.

As we continue to navigate the digital age, it’s crucial to stay informed about RSI prevention strategies and emerging technologies. By implementing these preventive measures and remaining mindful of our tech use habits, we can significantly reduce the risk of developing RSI and maintain healthy, pain-free hands and forearms for years to come.

Repetitive Strain Injury And 4 Ways To Prevent It

The forearms are the work horses of the modern-day warrior. From texting to typing to clicking things on the internet we are constantly using the intricate muscles and tendons of the lower arm.  This modern 24/7 demand of our tissues has developed painful conditions known as a repetitive strain injury.

These syndromes are the result of overuse and not taking the proper care of our hands and forearms.

Like driving a car without doing an oil change, eventually the muscles/tendons you use every day are going to break without the proper maintenance. Luckily for us however, there are several things you can do to hack the modern demands of technology and keep those hands functioning well into your golden years.

The Problem:

Repetitive Strain Injury (RSI)

Like many things in life the lower half of your arm needs routine maintenance to function long-term.  Professions ranging from accountant to engineer to cook all require intense use of the hands which connect to the tendons and muscles of the forearms. In addition to the daily work we do, our hands and thumbs are constantly being used through the modern way of communicating: texting.  If you leave 8 hours for sleep (hopefully you aren’t txting ppl in ur   …) that leaves 16 hours spent utilizing your hands from cooking breakfast to working to texting friends about what to do for dinner.  Your lower arms are basically running a 16-hour marathon every day!

Clearly overuse is easy to achieve, so what do RSI symptoms look like? 

• Hot Spots –  tender areas of the forearm, painful to the touch
• Burning/aching
• Weakness – hard to complete simple tasks
• Early signs include soreness, tingling or discomfort.

Carpal Tunnel

Carpel Tunnel is defined by WebMD as a syndrome of numbness, tingling, weakness, and other problems in your hand because of pressure (compression) on the median nerve in your wrist.  The pressure can result from bad posture or from RSI related swelling. The most common choke point is when your wrist is flexed.   But don’t focus just on the wrist; the problem can be traced all the way up your body. By rounding the shoulders forward and craning the neck towards your monitor you’re adding “kinks to the hose.” Compressive forces on the bundle of nerves (the hose) running up your arm.

 Figure 1: Correct Typing Wrist Position

De Quervain’s Tenosynovitis (Text Thumb)

Falling under the RSI category of issues, the abuse of the thumb for activities such as texting and scrolling through emails on your phone has created an overuse syndrome deemed “text thumb.” This condition is defined by the swelling of the thumb tendon from repetitive motion.

Now let’s move into some preventative measures to avoid these conditions.

Devices

Ergonomic Mouse:

The shape of this mouse rotates your hand into a “thumb up” neutral position. When using a conventional mouse your hands are rotated palm facing downward which puts additional stress on the ligaments and tendons of the wrist and fingers. This improper positioning can create the compressive forces that cause RSI and carpal tunnel. While infrequent use of this position will not hurt you, extended time frames: 8 hours per day, 40 plus hours a week is when the stress can add up and lead to various syndromes. The rotation of the mouse to the thumb up position, also places your shoulder into a better biomechanical position, reducing the “kinks in the hose” upstream of your arm.

 Figure 3: Anker® Ergonomic Mouse

PopSockets

This handy device sticks to the back of your phone and takes the stress off your fingers when using your phone. Similar to the mouse concept, short periods of time using your phone conventionally will not hurt you.  It’s the extended periods of time using your phone that can lead to RSI.

 Figure 4: PopSocket

Self-Massage

Apart from the biohacks above, one of the best ways to prevent muscle and tendon strain is regular massage work of the affected areas. By doing the following mobility exercises a few times a week, you can prevent the overuse conditions from appearing.

Forearms

A cheap way to loosen up the Slim Jims’ that are your forearm, is by taking two lacrosse balls with your arm in between and use them to effectively massage your forearm:

Step 1:

Place lacrosse ball on raised surface.

Step 2:

Place arm on lax ball palm facing upwards. Take the ball in your other hand and use both balls to massage the entire length of your forearm. Use similar techniques to massage such as pressure wave (varying the amount of force on the top lax ball), rotation (applying pressure and rotating the ball using the “sticky” surface to grab skin), and broad circular motion (move the entire ball/hand in rotation rather than the previous method of rotating the ball). Spend at least 2 minutes in this position.

 Figure 5: Palm Up Position

Step 3:

Flip your hand and arm and repeat step 2.   Go for at least 2 minutes (the required time to make changes in tissue).

 Figure 6: Palm Facing Down Position

Next we will tackle the lower arm.

Thumb and Hand

Have a highlighter handy?  In addition to the ability to paint words neon, you can use it as a mobility device! It fits well in the thumb and hand region.

Step 1:

Place cap end of highlighter on thumb pad.

 Figure 7: Location of Highlighter on Thumb Pad

Step 2:

Apply Pressure and circle thumb (both directions).

Step 3:

Take the highlighter to the opposite side of your hand.

 Figure 8: Alternate Position

Step 4:

Apply pressure and rotate thumb (both directions).

Finally, if you’re a mobility nerd like me there’s a convenient device that wraps these movements into an easy to use torture mechanism.

Armaid

If you’re looking for one device that can do it all while you’re watching TV, look no further than the Armaid. While it may get some head turns if used in public this device is great for working the forearms and thumb area (also can be used to massage the triceps and bicep).

Figure 9: Me Posing Proudly With My Armaid

Conclusion

As with any health issue its best to consult your doctor for any existing pain.  The purpose of this article is to highlight the issues, causes, and some preventative options to avoid conditions related to RSI.  Depending on your daily activity you can opt to do all of these things or just a few. For the massage techniques; depending on the severity of tightness in your forearms, you can do these exercises 3 times a week until your muscles and tendons loosen. From there weekly maintenance may be all that’s required. That’s right 16 minutes a week (2 minutes top and bottom of forearm and thumb) is all it takes to potentially avoiding surgery down the line.  It is important to realize that working at a computer all day is not what we are biologically made to do.   The human body however, is great at adapting.  Adopting some of these “biohacks” into your daily life can keep you both healthy and employed!  

Links and References

Starrett, Kelly, Juliet Starrett, and Glen Cordoza. Deskbound: Standing up to a Sitting World. Las Vegas, NV: Victory Belt, 2016. Print.

Armaid:

https://armaid.com/

Anker Mouse:

https://www.amazon.com/Anker-Wireless-Vertical-Ergonomic-Optical/dp/B00BIFNTMC

PopSocket:

https://www.mobilitywod.com/product/popsockets/

About the Author

Dylan is a driven Mechanical Engineer with experience in both design and project management. He is a graduate of Rensselaer Polytechnic Institute with B.S. in Mechanical Engineering.  Dylan holds a 3rd degree black belt in Kenpo Jujitsu. He has coached individuals in self-defense as well as strength/conditioning and mobility.

Read    My Hallam Story  

About Hallam-ICS

Hallam-ICS is an engineering and automation company that designs MEP systems for facilities and plants, engineers control and automation solutions, and ensures safety and regulatory compliance through arc flash studies, commissioning, and validation. Our offices are located in Massachusetts, Connecticut, New York, Vermont and North Carolina and our projects take us world-wide. 

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Day of Giving 2021 · GiveCampus

As the John Carroll community wraps up celebrating Founders’ Day with a virtual event the night of April 19th, Day of Giving commences! This online fundraising event brings together the entire JCU community — students, alumni, faculty, staff, friends, and the local community — in support of the University. Reflect on your own JCU experience and GIVE TO WHAT YOU LOVE! 

Our goal is to rally 1,886 donors between 8:30 p.m. on April 19 and 11:59 p.m. on April 20, 2021!

Let’s come together as Blue Streaks to showcase what we love about John Carroll! Day of Giving is about the strength of our collective impact — every person and every gift counts. Gifts of all sizes make a difference and you can make a gift to anything you love at JCU — a program, sports team or student organization. Support at this critical time has a powerful and immediate impact.

Make your impact at John Carroll University by encouraging your classmates, family, and friends to support JCU’s Day of Giving 2021. 

Create an Account

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Make your Gift

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Tell your Story

• Film a quick video via the personal plea feature on the campaign page under Advocates. Tell your network why you’re excited to Give To What You Love and why others need to get involved.

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What are the characteristics of a popular girl in your school?

Anyway, for me it is very different from most American schools (I live in Paris)

If you want to be popular where I go, you need to more or less fit into this narrow description:

You must dress like this or you are an outcast

There is very little room for creativity or originality. If you don’t look like you came out of Teen Vogue, you are gone.

2. Your school bag should be a purse, backpacks for boys. In any case, it should be something like this:

Never this:

They significantly reduce your credit. Unless you’re a hipster, that’s okay (but you won’t be as popular anyway).

3. You must wear makeup. And it should look like this.

Your makeup must be truly fashionable. Basically, if you look Insta ready then that’s okay (PS.No bold eyeshadow or eyeliner colors. It shouldn’t be pretentious)

4. You must be thin. Chubby doesn’t cut unless you’re really pretty (by the way, it’s pretty common to see pretty girls like that) And besides, you can’t have small boobs if you don’t have a big ass. And you can’t be anorexic, that would make you weird.

If your body doesn’t like it, bye!

5. You need to smoke … a lot …

But again there is a limitation on what kind of packaging you can buy. Either it should look like this:

Usually Marlboro (this is your best bet anyway. If you smoke a lot of these it definitely gives you a lot of points)

or / and these

The best brands for them are OCB and Marlboro … Other brands are a kind of purchase for your representative, if they are not foreign. Then it’s COOL AF. Especially if he has to be much stronger.

Extra points if you also smoke these:

6.You should go to parties, not just some things … There should be a crowd, you should get pointless drunks and bonus points if you do drugs.

If you feel like you’re at a college party, you’re doing it right.

You should wear skimpy clothes and stuff and expect to fuck or do something sexy. But do not overdo it, or your whore (and this is no, no). Which is very paradoxical.

7. Speaking of parties. You have to sneak into nightclubs, college parties.several times a year with your popular friends.

Again meager dress code here (but be careful, you cannot be seen as a whore ..).

The sexier the club, filled with drugs and wild, the better.

8. Do drugs. Often. With your cool friends, of course. But don’t become addicted or you become miserable.

Bonus points if you went to the red light district and got it yourself. And the weird fact that in my school it was cool to relive traumatic experiences of getting drugs or being raped (by strangers or your dealer, haha).So if you have some shit in the past, don’t exaggerate it, don’t flaunt it, but it makes you cooler and meaner.

9. When you say that you are a bad ass, you must be a delinquent. Commit crimes, but don’t hit people unless you have a compelling reason and commit sex crimes (this is the lowest of the lowest). Shoplifting, drug theft, vandalism, intrusion is very cool. It doesn’t matter if you’ve just stolen a Lipstick from Sephora, it’s still cool.

Yes, it’s all cool.

10. Treat your teacher like shit. Talk to them, be arrogant. In fact, don’t be kind to shoes. Don’t really be him, or you are definitely not popular.

11. Talk in class, go to your phone. In fact, it does not work in them. This is for nerds.

Another important rule: look bored and tired of all the tedious nonsense your teacher is trying to teach you. Even if you secretly enjoy the history of the Abyssinian dynasty, do not show interest.Lee.

Unless it’s something “cool” like Sex ED or something else.

12. Get average and bad grades. Good grades are for nerds or are meant to be kept secret and kept quiet.

13. Detention and skipping classes is a status symbol. Usually, only cool kids get the privilege of spending extra hours at school.

14. Love something basic. And flaunt it. Anything that is not fashionable or anything else should be kept secret.

It might be a good idea to hide the fact that you love Marilyn Manson and My Chemical Romance to your “cool AF” “friends”.

And you need to know your celebrities. If you don’t know the new Dua Lipa song or that Kylie just released her foundation, your fucking danger.

15. Be kind to everyone, even losers. Chat a little with the less popular ones, make them feel comfortable, and that’s it. Be good friends with them. Unless they provoke you first.

But don’t really become real friends if they are not cool in their own way, decently attractive and ONLY. They may be weird, but not too weird. And they cannot dress so fancy.

Approved friend material?

yes

yes

Too different.

Yes.

No. Too different !!!

It actually boosts your reputation if you have cool non-regular friends.

15. Don’t be religious.Unless your “religion” is something of a recent infatuation and does not include belief in a higher power.

Confessing your faith to this guy will save you a lot of hard work. I’m just talking.

The religion is very cool. And people will think that you are dumb.

16. Don’t leave the closet (in France, LGBT people are much more stigmatized and in some respects less acceptable).

17. Yes BF. And cool, cute, of course. If he’s older than you, then it’s better. But not for the old one, otherwise you are labeled as a whore.

And doing what all the cool couples do together … you know (but nothing weird or weird, okay?).

18. Last but not least. You can’t be ugly. Ugliness basically makes you an ugly loser-loser. You can look average and popular, but you must have great style and a strong personality. But most of them are cute. It is a fact.

The most popular girls seem to look like this. If you are not so attractive, it will be quite difficult for you to get there, unless, of course, you get an average grade.

So yes, this is what it takes to be popular in 11th grade at my school.

Lighthouse Hills Lacrosse Stilinski 24 T-shirt Casual Gift T-shirt USA size | stilinski 24 t shirt | t shirt ment shirt

Product Information

Product characteristics

• The length of the sleeve:
  Short
• Origin:
  China
• Collar:
  Round neckline
• Item type:
  tops
• Tops types:
  Tees
• Sleeve type:
  Regular
• Hood:
  Not
• Fabric texture:
  JERSEY
• Material:
  COTTON
• Floor:
  MEN
• View:
  On every day
• Pattern type:
  Printed drawing
• Season:
  Spring summer autumn
• Place of Origin:
  China (Mainland)
• is_customized:
  Yes
• name:
  BEACON HILLS LACROSSE Stilinski 24 T shirt

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90,000 To school – with the “Higher League”! Backpacks, sneakers and sportswear for teenagers

The last month of summer is always a time for shopping to go to school. And the sooner you start, the sooner you will get your child to school, because the most “delicious” offers have not yet been sorted out, all sizes are available, and shopping turns into a pleasure. And our mini-guide will help you to cope with this task easier!

By the way, all goods can be purchased in our online store, delivery to any store of the “Major League” is free! Order several sizes, try them on when you receive them, and only then pay. Conveniently? Still would!

P.S. We have launched a bonus system on the site – so link your card to your profile and pay up to 20% of your purchase with “Major League” bonuses.

Essentials

What does every child need for school? Of course, you need to dress and put on shoes, take a bigger backpack so that everything fits in, do not forget about physical education and additional sections …

Let the new school year start brightly at school! Going to lessons or hanging out with friends after school – there are shoes and clothes for everyone. It won’t be easy to wait for September 1 with such a set!

Sneakers and trainers for school

School shoes are number 1 on our list. Shoes should be comfortable and reliable to walk all day, sit in class and run during recess. Sneakers from famous brands will be the best buy!

Choose bright and stylish sneakers for boys and girls:

Youth Boots

In physical education lessons, boys often play football, and you can’t do without high-quality centipedes! And if you signed up for the football section, then this is an absolute must-have! Choose:

Clothes for physical education

In addition to shoes, don’t forget about sportswear!

Tracksuits, sweatshirts and jumpers, sweatpants, T-shirts, shorts, jackets and windbreakers and much more.

Backpacks

Folding textbooks, stationery, sportswear – all this is not easy to fit into a regular bag, so a large, durable and roomy backpack for a child is one of the main purchases for school. Plus, a stylish accessory!

Swimwear for girls

For those who have summer going on (or who are planning to go to the pool), a swimsuit is indispensable.There are plenty to choose from:

Conclusion

Getting ready for school with the “Higher League” is a pleasure! And taking into account free delivery to any point in Russia with the possibility of payment upon receipt – even more so! Get ready to school, choose on the website – we will wait for your orders!

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