Ergoanswers : Wrist & Hand

Two nerves (ulnar & median), several tendons, and two blood vessels pass into the hand through a narrow and sensitive channel called the Carpal Tunnel. This tunnel is surrounded by the Carpal Ligament, and has little room for compromise. Swelling or pressure in this area can result in severe pain and loss of hand function.

Relieving Discomfort Through Workstation Setup:

	Keyboard/Mouse Too Far Away Too High Keyboard Propped Up in Back		Poor positioning of the keyboard or mouse can lead to overuse of small wrist tendons.

		Keyboard/Mouse Height: Adjust the height of your keyboard so that, while typing, your shoulders are relaxed, wrists are flat, and elbows are bent to 90 degrees and resting at your sides (i.e., neutral). If you can't adjust your keyboard height, raise your chair height, and get a footrest to properly support your legs. ** Your Keyboard should be flat and never propped up in back.


	Chair Too Low Armrests Too High		Any equipment position that causes you to constantly rest your wrists or forearms in a stationary position as you type, can lead to overuse of the wrist tendons.

		Chair Height: Place your feet flat on the floor (or on a footrest). Position the chair height so that your hips are 1-2" higher than your knees.
		Armrest Position: Adjust armrests 1-2" below elbows, when elbows are at right angles. Elbows should not bear weight on armrests while typing). Backrest Position: Adjust lumbar support to fit comfortably in the small low back arch (a small rolled up towel may provide additional support). Recline chair only when not typing.

Relieving Discomfort Through Body Mechanics:
Typing or mousing with wrist positions that are out of neutral, or with excessive wrist motion increases the strain on forearm muscles and wrist tendons. Constant resting of the wrist on the wrist rest puts direct pressure on the carpal tunnel and causes overuse of wrist tendons. Gripping/pinching of your mouse stresses the tendons in the forearm and increases pressure in the carpal tunnel by up to five times.

Micro-break Stretches:

No pain should be felt during the stretch. If any stretch hurts, reduce the intensity or do not do the stretch at all.
Check with your doctor before stretching if you have an injury or discomfort in the part of your body you're stretching.
Hold each stretch for 5-10 seconds.
Stretch at least a few minutes every hour.


Wrist Extensor Stretch

	STEP 1) Straighten your right arm out in front of you STEP 2) Point your fingers towards floor STEP 3) Use your left hand to mildly stretch the right wrist further; slowly rotate right fingers to point away from your body; a mild comfortable stretch should be felt through the top of your forearm STEP 4) Hold 10 seconds STEP 5) Switch sides

Wrist Flexor Stretch

	STEP 1) Straighten your left arm out in front of you STEP 2) Bend your wrist backwards, point your fingers up STEP 3) Use your right hand to mildly stretch the bending wrist further; a mild, comfortable stretch should be felt through the bottom of your forearm STEP 4) Hold 10 seconds STEP 5) Switch sides

Prayer Stretch

STEP 1) Place your fingertips together in a prayer position (no other part of your hand should touch)

STEP 2) Slowly move your hands down from eye level to chest level; slowly rotate fingers to point towards your chest; a mild, comfortable stretch should be felt your fingers, hands and wrist

STEP 3) Hold stretch for ten seconds, release slowly