Hand and Wrist Exercises to Prevent RSI

I got this tip from a website, I just forgot where (sorry), and I recommended this to my girlfriend (she’s an encoder) and after 2 weeks of doing the exercises, she hasn’t been complaining about pain in her wrists and hands.  Anyway this is to help you get maximum safety and comfort from working on your computer keyboards. Have a quick look at tips on avoiding forearm and hand problems:

Reduce wrist deviation. Use a thin profile keyboard and/or a palm rest to support the heel of the hand. When your hands are resting on the keyboard, make sure they are in a straight line with the forearm.  Put the keyboard on a flat surface about 68-73 cm from the floor. The armrests of your chair have to be adjusted low enough so you do not have your shoulders shrugged and high enough so you do not have to slump to rest your elbows on the armrests. Never put your body’s weight on your arms.  Keyboard angle needs to be adjusted. Find the best angle. Ergonomic keyboards like Microsoft Natural Keyboard have better adjustment options. Those keyboards have a central split and a form that allows to effectively place your hands.  Introduce regular breaks at 30-60 min intervals. Drink some water, call someone, make few photocopies, if needed.  Performing wrist exercises such as those listed below can help reduce injuries to the arm, wrist and hand.
Relaxing Exercises

Circles: Stretch both arms outwards with fingers together and draw a circle with your hands, rotating them at the wrist. Five circles in one direction, then five in the opposite direction.

Extension: Hold arm outward with palm facing down. Raise the hand up as though you were telling someone to stop. Using the opposite hand, apply pressure to the palm of the raised hand. Hold pressure for five seconds, then relax. Repeat for a total of three times per hand.

Curls: Hold arm outward, with the palm facing down. Drop the hand downward at the wrist. Using the palm of the opposite hand, apply pressure to the back of the dropped hand. Hold pressure for five seconds, then relax. Repeat three times per hand.

Stretches: Spread the fingers of both hands far apart. Hold for five seconds, then relax. Repeat for a total of three times.

Thumb Stretches: Have your the hand placed in a position similar to the wrist extension, gently apply pressure using the other hand to the extended thumb in a back and downward direction. Hold for five seconds and relax. Repeat this three times per hand.

For other exercises click here


7 Responses

  1. If you have pain moving the hand to the mouse, try Integrated Keyboarding at http://www.inkeyboard.com which allows you to move the mouse and the cursor, highlight, scroll, drag, number and delete without moving the hands from the homekey position.
    Hope this helps.

  2. Since last Ten days I have been suffering the light pain in my Right Hand due to the use of Mouse.Kindly show the various exercises(Phisiotherapy) to remove my pain.

  3. Perhaps some BOLD font, or some GIF images to show the reader VERY QUICKLY the main excercises to do. Sorry, didn’t have time to read through article (but had time to comment….)

  4. thank you for sharing, problema ko na to e.


  5. Your comment about something, i suggest too be it more long as possible.

  6. This blog was… how do I say it? Relevant!! Finally I have found something which helped me.
    Appreciate it!

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