In today's office culture, it's almost a given that nine out of ten desks will have a computer. Spending several hours a day, from nine to five, working alongside a computer has become the norm. However, prolonged and improper use of a computer can give rise to a condition commonly known as "computer wrist" or carpal tunnel syndrome. In severe cases, this can cause trembling, soreness, and difficulty gripping a pen, ultimately affecting both work and daily life.

Office workers constantly use their hands on keyboards and mice, repetitively performing the same motions day after day. This puts them at a higher risk of developing carpal tunnel syndrome, a condition that affects the wrist. The setup of a computer on an office desk is closely linked to spinal health, yet many people knowingly ignore this fact. After working for a while, they tend to slack off, keeping their wrists flexed for extended periods while using the keyboard and mouse, without incorporating hand stretching exercises. Neglecting these seemingly insignificant details can easily lead to strain and the development of carpal tunnel syndrome.

The carpal tunnel, located within our wrist, is like a passageway through which the median nerve and numerous hand tendons extend into the palm of our hand. While the space within the carpal tunnel is narrow, under normal circumstances, the movement of hand tendons does not affect the median nerve. However, office workers who use keyboards and mice often keep their wrists in a flexed position for prolonged periods. This compresses the tendons and median nerve within the carpal tunnel, leading to inflammation and swelling of the tendons and compression of the median nerve, ultimately resulting in carpal tunnel syndrome.

Therefore, it is important for office workers to maintain the correct posture when using keyboards and mice. When placing our hands on the keyboard, the wrists should not be bent, as excessively tilted keyboards can cause excessive wrist flexion and lead to strain and injury. The keyboard and mouse should be placed at the same level to allow for comfortable typing without excessive stretching or bending. If the office desk is too high, it is recommended to use an adjustable keyboard tray. In addition to maintaining good posture, office workers are advised to take short breaks every 45 minutes of computer use. Engaging in hand stretching exercises or receiving localized massages can help prevent repetitive muscle fatigue and pain.

Wrist Exercise:

With the assistance of your left hand, gently rotate your right wrist inward and hold the position for 10 seconds.

Then rotate your right wrist outward and hold for 10 seconds. Repeat each set 10 times.

Benefits: Enhances the strength of the wrist's lateral muscles and ligaments.

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