- Change work tasks every 15-20 mins to not overuse the same muscle groups.
- Take breaks from work tasks every 30 mins and stretch.
- Use kitchen utensils with thick handles to use grasp for stirring and not pinch.
- Write with thick pens.
- When working at a desk, keep objects close to you to eliminate amount of reaching.
- While mousing and keyboarding try to keep wrists in a neutral position, your wrists should be straight with forearm not turned to the right, left, up, or down.
- When sleeping, keeping your arm and wrists straight can reduce nerve injuries.
- Remember to stretch chest muscles/ strengthen back muscles to compensate for poor posture.
- Ice after injuries for the first 48 hours after an injury or after a prolonged activity that causes pain.
- Take breaks throughout your day to properly stretch arms and wrists to prevent overuse injuries.
- Practice breathing from your diaphragm, not shallow breathing from your neck or chest. Breathing from your neck and chest causes muscle tension in your shoulder complex (shoulder blade, collarbone, and arm bone), which can lead to limited range of motion.
Upper Extremity Tips
Previous Entry: Exciting News!
Next Entry: 4th of July Parade at BPHT!
