ONEdo you take care of your profit? And by moneymaker, of course, we mean the wrists, arms and waistband of your forearm.
Think about it: If you work on a laptop, these muscles, joints and nerves allow you to do all the typing and scrolling that your salary brings.
Unfortunately, all of this critical use of these body parts makes them a potential site for musculoskeletal problems, say Rochelle Mendonca, PhD, OTR / L, Columbia University Assistant Professor of Occupational Therapy, and Colleen Maher, OTD, OTR / L. , Associate Professor of Occupational Therapy at Saint Joseph University.
It turns out that the correct posture of the wrist is important. Mendonca and Maher say that problems can result from improper use, which involves staying in awkward positions (such as resting your wrists on a desk or laptop) for long periods of time and repeating the same movements over and over again. again without rest.
“These types of postures and movements can cause stress or strain on muscles, tendons and nerves,” Mendonca and Maher wrote in an email.
This can lead to carpal tunnel syndrome, which is when a nerve is compressed and causes tingling, numbness and pain, and tendonitis, which is inflammation of the tendons that also causes pain. No thanks!
Fortunately, there are some easy ways to avoid this fate. Because placing your wrists on a surface when typing can put pressure on your tendons, consider investing in a more ergonomic layout. A chair that supports your back, with your feet on the floor (or on a footrest), letting your hips, knees and elbows bend at a 90-degree angle and allowing your wrists to be straight is “optimal for the correct placement of your hands and arms “, say Mendonca and Maher.
Breaks are also crucial.
“Not only does it break to relax muscles, tendons and nerves, but also to move them to the opposite position where they were held for a long time,” say Mendonca and Maher. “Change positions and breaks even for 30 seconds each. “Time can be extremely rewarding.”
But what do you have to do during these breaks for some equal and opposite reactions to compensate for all this typing? Here are four laptop wrist stretches that Mendonca and Maher recommend adding to your wrist mobility routine.
- Reach behind your head with both hands. Place your palms on the back of your head so that your elbows are bent and out to the side and then stretch your elbows backwards.
- Straighten your elbows by hanging them on the side of the chair, then bend and touch your shoulder with your fingers.
- Rest your forearms on the arms of your chair, bend your wrist down and then lift it keeping your fingers relaxed. You can also make circles with your wrists.
- For your hands: Make a fist and then open it. Then touch your thumb to each finger.
Do these movements about 10 times each, twice a day. Your body will thank you for it!
Also try this 10 minute workout for your wrists:
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