Strategies for Support of Proper Wrist Positioning for Writing

To maintain proper wrist position while writing, develop a few crucial habits. Choose a pen or pencil with a padded wide barrel so that it is easy to grip. Maintain proper sitting posture and grasp the pen or pencil loosely, with one finger on top. Keep relaxed. As you write, do not turn or bend your wrist. Take frequent breaks and massage your hand if pain occurs. These strategies support optimal wrist positioning, leading to pain-free and more readable writing.

Setting Up Your Environment

• For best results, your desk should reach your bottom rib. Your chair should be positioned so that you can place both feet on the floor. Ideally, purchase a chair with a backrest that fits the curve of your back. Do not lean over your desk, as you will tire out more easily by not sitting up straight.

Correctly Positioning Your Implements

• Place the bottom corner of your paper at the mid-point of your body, rotated based on whether you write with your left or right hand. Begin to place your writing arm on the page starting from the bottom, not the side of the paper. Make sure your arm is supported while you write. If you have to support your arm's weight the whole time, you will tire more quickly. Improper pen or pencil grip contributes to wrist rotation (known as pronation) that causes pain. If you clench your pen or press down too hard, try using a gel pen or fountain pen since those flow more smoothly than ball-point pens. By properly positioning your pen and paper, you can avoid problems later on.

Avoiding Repetitive Stress Injuries

• Ensure your wrist flexes back no more than 20 degrees to avoid repetitive stress that can lead to carpal tunnel syndrome. If you are prone to swelling and inflammation, stretch your arms and wrists frequently to increase circulation. Keep your hands warm. Purchase wrist splints and bands to keep your wrists in a neutral position, and cushion contact with hard surfaces like your desk or table.

  If you have sudden stabs of pain in your wrist, hands, neck, or shoulders, you might be suffering from repetitive stress injury. Set a timer to limit the amount of time you work. Take frequent breaks to stretch your arms. Stand up and walk around every 25 minutes or so. If you get a cramp, do some exercises. Grab your pencil or pen and twist it around your fingers. Open and close your writing hand to stretch your wrist and fingers. To perform a massage, gently use the thumb of your other hand to put pressure your palm and wrist to relax tense muscles. If you continue to experience discomfort, consult your health care professional to determine if your condition warrants professional care.

Preventing Continued Wrist Pain

• Having stronger muscles in your forearms helps you avoid wrist pain. To build strength, try these simple exercises. Flex your wrists back and forth 15 to 20 times holding a six ounce can (such as tomato paste). Squeeze a tennis ball in each hand for five seconds (repeating 15 to 20 times).

  If pain occurs, keep your wrist still by immobilizing it with an elastic support to prevent the wrist from any awkward positions. Wear it even while sleeping. If swelling occurs, first rest your wrist on a bag of ice. Once swelling lessens (and if you still feel stiff), rub vinegar on your wrist. Cover your wrist with plastic wrap and apply a heating pad for 20 minutes.