BellaOnline Forums Computers Ergonomics Wrist Pain and a Good Strengthening Exercise

Check out this week's article on wrist pain and repetitive strain injuries.
The Wrist & Repetitive Strain Injuries

One of the most important ways of avoiding wrist pain is to maintain a Neutral Wrist Position while working. The wrist should be flat, not bent forward or back; the middle finger should be in alignment with the long bones of the forearm.

Try some wrist curls and reverse wrist curls for strengthening.

Use a light weight - even for a healthy wrist, it is not necessary to curl more than 5-6 pounds when isolating the wrist.

Over the padded arm of a chair, stabilize your forearm with the palm facing up. Slowly curl the wrist forward, then slowly release it back now. Repeat 8-12 times.

Now stabilize the forearm with the palm down and slowly pull the wrist back, then slowly release. Repeat 8-12 times.

These exercises should not increase pain.

Please respond with your questions and tips for avoiding repetitive wrist pain.

Thanks, Marji! I need those exercises. I am having some wrist pain lately and these curls helped!

This is great Marji. I've been reading your series on wrist and elbow strain and injuries and taking careful notes.

Thanks for the feedback, Elle and Deborah! I'm glad you've found the articles helpful.

The goal in treating repetitive strain injuries is to catch them early.

Looking at ergonomic interventions, as well as stretching/strengthening exercises, can be helpful in reversing an early injury. You can also try using cold packs immediately after an aggravating/pain producing activity (such as prolonged typing) to reduce any inflammation.

Unfortunately, once the injury has set in, it can be very slow and difficult to heal. Prevention truly is the key.

Best of luck, Marji