Millions of Americans work at a keyboard all day, and the number of repetitive stress injuries are on the rise. They used to be confined to garment industry workers, but are now prevalent in all walks of life, and is called carpal tunnel syndrome. Exercises can prevent it from worsening and can even reduce its effects.
The Stress Ball
You've probably heard about how squeezing a stress ball actually reduces stress. Now the number of times varies, but it basically transfers your stress to the hand area. This has always been a debatable subject, but the truth is your mind is off the stress and focused more on squeezing the ball. Best of all you'll not only relieve some of that daily stress, but you will also help to prevent carpal tunnel.
The routine is as simple as either squeezing the ball repeatedly without stopping, or squeeze and hold, then release (repeating the steps). Over time, you will notice that you're strengthening your wrists. I like to alternate after about 20 squeezes per hand. However, you can do these carpal tunnel exercises any way you like.
Arm Rest Motorcycle Twist
Good wrist rests in front of the keyboard are a useful addition to your workspace; they elevate your wrists and keep you from injury. They're especially useful when used with a mouse pad, and it'll keep you from having your wrists tilted all the way back. It's even more comfortable for typing. In a push, you can roll a towel up to do the same job. Another part of exercises for this sort of injury are to take your wrist pad in your hands and twist it, like you're gunning a motorcycle. Do this about once every hour or so to keep your tendons limber.
The Simple Exercise
Something you can do several times throughout the day is open your hand up as wide as possible, and curl your fingers down without bending them all the way. You will start to feel a strain around your knuckles and joints, as well as the muscles stretching from your fingers to the wrist. The first few won't be a big deal, but the more you do the more you feel the strain.
Other Things to Do
Keeping The Habit Going
There are other carpel tunnel exercises we can teach, but this is a good starting point. After a week or so of this, you'll notice that some things twinge less often when you do a long day of typing, and you'll remain relaxed for a longer stretch of time.
The Stress Ball
You've probably heard about how squeezing a stress ball actually reduces stress. Now the number of times varies, but it basically transfers your stress to the hand area. This has always been a debatable subject, but the truth is your mind is off the stress and focused more on squeezing the ball. Best of all you'll not only relieve some of that daily stress, but you will also help to prevent carpal tunnel.
The routine is as simple as either squeezing the ball repeatedly without stopping, or squeeze and hold, then release (repeating the steps). Over time, you will notice that you're strengthening your wrists. I like to alternate after about 20 squeezes per hand. However, you can do these carpal tunnel exercises any way you like.
Arm Rest Motorcycle Twist
Good wrist rests in front of the keyboard are a useful addition to your workspace; they elevate your wrists and keep you from injury. They're especially useful when used with a mouse pad, and it'll keep you from having your wrists tilted all the way back. It's even more comfortable for typing. In a push, you can roll a towel up to do the same job. Another part of exercises for this sort of injury are to take your wrist pad in your hands and twist it, like you're gunning a motorcycle. Do this about once every hour or so to keep your tendons limber.
The Simple Exercise
Something you can do several times throughout the day is open your hand up as wide as possible, and curl your fingers down without bending them all the way. You will start to feel a strain around your knuckles and joints, as well as the muscles stretching from your fingers to the wrist. The first few won't be a big deal, but the more you do the more you feel the strain.
Other Things to Do
Keeping The Habit Going
There are other carpel tunnel exercises we can teach, but this is a good starting point. After a week or so of this, you'll notice that some things twinge less often when you do a long day of typing, and you'll remain relaxed for a longer stretch of time.
About the Author:
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