Many office workers are prone to carpal tunnel syndrome from long-term computer use. So, for office workers, it might be a good idea to try some small exercises to relieve it.
Long-term use of a mouse and repetitive wrist movements can cause the tendons in the carpal tunnel to thicken due to strain, narrowing the space within the tunnel. In the early stages, patients may experience numbness in their fingers, followed by pain in the palm, wrist, and forearm. In severe cases, this can lead to wrist weakness and atrophy of the hand muscles.
When using a mouse, you should avoid keeping your wrist in a bent position for extended periods. Use a wrist rest to support the muscles under the palm, not the wrist itself. The mouse should be placed within easy reach, and your wrist should be kept straight to avoid overextending your forearm. If the space for mouse movement is too cramped, the wrist will be under pressure and unable to relax. Chung Pui-kuen, Head of Physiotherapy at the Hong Kong Sanatorium & Hospital, says that many office desks are piled with files, leaving little room for the mouse to move. This prevents the hand from operating the mouse in a natural, pressure-free position. Combined with frequent repetitive clicking with the index and middle fingers, this极易 leads to wrist tendon strain.
In addition to improving the mouse environment, it's best to do some stretching exercises to help strengthen the muscles and ligaments of the wrist.
1. Straighten your right hand with the palm facing out, forming a 90-degree angle with your forearm. Hold for 10-20 seconds. Repeat with the left hand. Do 10 times a day.
2. Straighten your arm with the palm facing in and repeat the action from step 1. Hold for 10-20 seconds. Do 10 times a day.
3. Using your left hand, gently rotate your right wrist inward, holding the position for 10 seconds. Then, repeat the outward rotation and hold for 10 seconds.