April 2020

Self-Care for the Forearms

Since you are probably using your computers even more than usual,
I thought this information might be of use. 

If you are having discomfort in your forearms, these tips may help reduce your pain and prevent further injury. You might want to try these ideas out and then choose one or two to focus on for several weeks before adding more. Please follow your health care practitioners
recommendations for self-care.

1. Support your forearms when you can, but do not rest them or your wrists
on anything while typing.
2. Don't pound on the keys; use a light touch.
3. Hold the mouse lightly as if you were cradling a small bird; don't grip it hard.
4. When typing, keep all your fingers and your thumb softly curved. If you tend to keep your pinkie finger raised or stiff, begin trying to relax it to avoid injury.
5. Take mini-breaks every few minutes. Stop, let your arms hang to your side, shake them out, and take several full breaths.
6. Stretch frequently (according to your ability and health safety medical guidelines). Hold your arms out in front of you at a comfortable level, and bend your wrists gently one way and then another. Ask your massage therapist or physical therapist for specific stretches and self-massage techniques for the forearms and wrists. 

It has been an interesting beginning to Spring. Take care! Be well.

Adapted from Client Education Handouts for Self-Care, Information for People