“The unfortunate truth is that the more time you spend at a computer or desk, the more likely you are to experience some level of wrist pain,” says Brannigan. Before beginning her work, she recommends that you first observe how she holds her wrists, specifically whether or not they are in a neutral position. “It’s best to avoid having a setup that forces your wrists to sit at an angle for an extended period of time,” says Brannigan. “This may mean that you need to adjust the height of your desk, keyboard, or chair. Ideally, you can sit with a straight spine, relaxed shoulders, the screen at eye level, and your hips slightly above your knees.”
Throughout the day, check in with your body. If he feels a little more restless or even fatigued, he may be trying to tell you to stop and re-evaluate. “Don’t wait until you feel the pain to do something about it,” says Brannigan. He recommends setting aside time, every 30 minutes or so, to stop, take a break, and do a few quick movements to release tension, like these wrist stretches for desk workers below.
3 Wrist Stretches for Desk Workers to Help Relieve Pain and Tension
1. Wrist flexors
Extend your right arm directly in front of you at shoulder height, palm facing up. Then take your left hand and gently press the fingers of your right hand towards the floor. Keep your elbow straight and your shoulder relaxed. When you feel the stretch in the front of your right wrist, hold for 2-3 seconds, relax your wrist and repeat 8-10 times, then switch arms.
2. Wrist extenders
With your right arm stretched out in front of you and palm up, make a light fist with your hand. Keeping your elbow straight, grasp your fist with your other hand and gently bend your right hand toward you. (Make sure to keep your fist clenched.) You should feel a stretch in the back of your hand, wrist, and forearm. Once you feel it, hold the stretch for 2-3 seconds, relax your wrist and repeat 8-10 times, then switch sides.
3. Thumbs down
Extend your right arm straight out in front of you, palm down and thumb pointing in. Grab your thumb with your opposite hand and hold it in place as you rotate your arm so your little finger points toward the floor. You should feel a stretch along the outside of your thumb and wrist. Once you feel it, hold the stretch for 2-3 seconds, relax your wrist and repeat 8-10 times, then switch sides.
Stretching before and during work is great, but so is ending the day with a relaxing stretch session in bed. Try this tonight:
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