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Tips on Preventing Repetitive Stress Injury in the Hands

Repetitive stress injury, or RSI, is a common ailment for those who use computers for long periods of time. It is the result of repeated movements, such as typing, which cause stress and strain to the wrists and hands, and can be painful and debilitating. Use simple exercises and common sense to help prevent RSI from developing in your hands.

  1. Posture and Typing Technique

    • A proper posture is one key to preventing repetitive stress injury in your hands. Sit up in your chair, with your back in a natural position, your feet flat on the floor and your knees positioned directly over your knees, bent at a 90-degree angle. Always keep your spine as straight as possible. Your head should be positioned above your pelvis, and should not shift back and forth.

      Ensure that your chair is positioned so your arms are level with your keyboard; you should not have to strain to reach the keys. Your elbows should rest on the armrests of your chair, which should be level with your desk, allowing your arms to be as close to a 90-degree angle as possible. Keep your mouse close to your keyboard so you do not have to strain or reach in order to use it. If you use a laptop computer, consider purchasing an external keyboard and mouse.

    Exercises

    • Several exercises that you can perform with your hands, wrists and whole body will help prevent repetitive stress injury in your hands. Stand up and find a wall to place your arm against, palm down. Turn in the opposite direction from the hand that you are stretching, and stretch your hand and fingers away from the palm (which is resting on the wall) as much as possible.

      Extend your arm, palm up, and use your other arm to gently pull down on your fingers, bringing your palm to a 90-degree angle with your arm, which will help to relax and stretch the muscles in your fingers, hands and wrists.

      Performing these exercises, as well as getting up from the computer for 15 minutes every hour, will help prevent repetitive stress injury.

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