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Wednesday, December 5, 2007

Repetitive Stress Injury: Hand/Wrist

Over 60 percent of all workplace aliments are repettive stress injuries. They can be healed with early diagnosis. If you expereine constant pain in the hands, wrist or forearms, you may want to see a physician for advice.

Hand and wrist warm-up and stretching exercises are beneficial in preventing Carpal Tunnel Syndrome and relieving chronic and intermittent pain. If you use the computer for most of the day, these exercises can help and should be done before starting work.

Typist Warm-up:
Make a fist with both hands, then relax. Repeat this 5 or 6 times. Wiggle your fingers up and down. Rub your hands together as if you were putting hand lotion on.

Finger Stretch:

With both hands, extend and flex your fingers, sprending them apart as you do.

Thumb Stretch:
Raise your hands to should height with your palms facing outwards. Move your thumbs into the center of your palms. Hold for a few seconds then relax.

Wrist Stretch:
Hold your arms out in front of your body with the palms outwards and fingers pointing up. Allow your fingers to relax and drop to horizontal. Bend the wrists down. Hold for a count of 5 and then return your hands to horizontal position. Hold for 5

Palm Press:
Make a loose fist, palm up. Gently press your other hand against the fist. Resist the force for 5 seconds, keeping your wrist straight. Repeat with other hand.

Praying Hands:
Put the palms of your hands together as though in prayer. Elbows out and wrists bent at right angles. Press your palms together, aloowing no movement in either directin. Hold for 5 to 10 seconds, feeling the push in your wrists. Repeat several times. Do not hold your breath as you push your hands together.

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