Stretch at Your Desk and Prevent Carpal Tunnel SyndromeJuly 30, 2009
Stretching Exercises at Your Desk
Benefits of Stretching
- Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
- Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.
- Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
- Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Source: Mayo Clinic
How can carpal tunnel syndrome be prevented?
At the workplace, workers can do on-the-job conditioning, perform stretching exercises, take frequent rest breaks, wear splints to keep wrists straight, and use correct posture and wrist position. Wearing fingerless gloves can help keep hands warm and flexible. Workstations, tools and tool handles, and tasks can be redesigned to enable the worker’s wrist to maintain a natural position during work. Jobs can be rotated among workers. Employers can develop programs in ergonomics, the process of adapting workplace conditions and job demands to the capabilities of workers. However, research has not conclusively shown that these workplace changes prevent the occurrence of carpal tunnel syndrome.
The images and routine were taken from the book “Stretching” by Bob Anderson. Sitting at a computer for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day, or whenever you feel stiff. Also, be sure to get up and walk around the office whenever you think of it, you’ll feel better!
Now that you know what to do, the question is when. This little program might help.
Workrave is a free program that assists in the recovery and prevention of Repetitive Strain Injury (RSI). The program frequently alerts you to take micro-pauses, rest breaks and restricts you to your daily limit.
Of course, you can try less conventional methods😛
- Stretching by Bob Anderson (Amazon)
- Fight Carpal Tunnel with Simple Desk Exercises (Lifehacker)
- Carpal Tunnel Syndrome Fact Sheet (NIH)
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