Five Tips for Healthy Wrists
Most computer users reach for their mouse hundreds of times throughout the day. In doing so, they have to stretch for a mouse that is not properly positioned. This stretching can cause pain and even injury to your wrists. Here are a few tips to protecting your wrists while using your mouse.
Find the best-shaped mouse for your hand.
Using a mouse that properly fits the shape of your hand can significantly reduce wrist extension and tendon damage. Take the time to handle and use several different ergonomic mice. The best mouse size and shape for you is one that promotes good wrist position and encourages mouse movement from the elbow.
Optimize your mouse placement.
When using a mouse, your body should be in a neutral position, with arms relaxed at your side and your mousing hand raised slightly higher than your elbow. This typically places the mouse one or two inches above the number pad on a properly-centered, standard keyboard. Using a platform with a separate mouse platform is the easiest way to achieve this ideal position. But if you are using a flat platform for both your keyboard and your mouse, pull the mouse against the side of your keyboard, as closely at it will fit. The key is to eliminate the need to stretch or reach for your mouse.
Hold your mouse gently.
Always use a light touch with your mouse. Cup your hand over the mouse, almost floating, without allowing the mouse to support the weight of your arm. Gripping it tightly will strain the muscles in your arm and hand.
Move your mouse from the elbow.
Never move your wrist when using your mouse. To protect yourself from injury and pain, it is important that your wrist remain straight, in line with your arm, with no movement at the wrist itself. Any bending of the wrist, either to the side or up and down, can lead to tendon damage. All mouse movement should come from the motion of the entire lower arm, pivoting only at the elbow. Look carefully at any arm rests or hand pads you may have to ensure they do not restrict free movement of the arm.
Protect your wrists from contact pressure.
Your wrists should never be in direct contact with any surface, including wrist rests and mouse pads. This contact pressure on the wrists can quickly cause significant damage to your tendons. Instead, use the base of your palms to support the weight of your hands and arms in between mousing and typing. This will keep pressure off the sensitive carpal tunnel area in the wrist.
As mouse and computer users, we all need a few reminders in wrist health. Find a well-fitted mouse that encourages you to maintain the proper hand position and healthy movement from the elbow. Place your mouse in the optimal position to reduce improper stretching and to protect your wrist as you move to and from the keyboard. Following these few tips can reduce your risk of injury and encourage more comfortable mousing.