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TIPS ON USING HANDHELD ELECTRONICS
ASHT Offer Tips to Prevent Injuries
Caused by
Extended Use of Popular Portable
Electronics
National
consumer education alert: for handheld electronics users to avoid the onset of
carpal tunnel syndrome, tendonitis and other ailments that may be irritated
by heavy use of these devices. The popularity of using the small personal music
devices (excessive use of the scroll wheel) or using the thumb extensively for
text messaging on phones and other text messaging devices can lead to sore wrist
and thumbs and has led to the popular term “Blackberry Thumb”. In
conjunction with this alert, the hand therapy society also released a specially
designed list of usage guidelines and exercises to help portable electronics
devotees avoid painful hand and arm injuries now and in years to come.
“Handheld
electronics may require prolonged grips, repetitive motion on small buttons and
awkward wrist movements. This combination can lead to an increased
susceptibility to hand, wrist and arm ailments such as carpal tunnel syndrome
and tendonitis,”
“Many
handheld electronics users spend hours on these small electronics every day,
responding to e-mails and spooling through music lists and address books.
These devices are immensely popular and they are getting smaller with even more
features, which encourage heavy, extended use. More of the population
could suffer hand ailments unless they learn to take preventive measures.”
Guidelines
to foster healthier use of handheld electronics and portable devices:
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If
you have pain during the activity, stop.
Pain is one of the ways your body is letting you know that you are
overextending a particular muscle group.
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Use
a neutral grip when holding the device. A
neutral grip is when the wrist is straight, not bent in either direction
(not strong or weak). It will allow for wrist motion in a plane
where more motion is available in the wrist.
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Take
a break every few minutes or switch to another activity.
Overuse of repetitive motions, such as pressing buttons, can cause
tendonitis of the elbow or lead to Carpal Tunnel Syndrome (tendon or nerve
irritation).
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Sit
in an appropriate chair.
This is a chair that allows you to put your feet comfortably on the floor
and also provides good back support.
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Switch
hands frequently and
vary the use of fingers/ digits This will allow the one hand
or other fingers/digits to rest and reduce fatigue.
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Frequently
look away from the screen and focus on a distant object
to help reduce eye fatigue.
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Watch
your posture,
people may strain their elbows and wrists by leaning or slouching for a long
period of time while working on these tiny keyboards. If you are feeling
discomfort or lack of circulation in your arms and hands while working with a
handheld device, you could be laying the groundwork for more pain in the
future.”
In
addition to following healthy usage guidelines, ASHT recommends performing the
following hand and wrist exercises to reduce the risk of injuries when using
handheld electronics:
Note: These exercises should never be painful when completing them. You
should only feel a gentle stretch. You should stretch both sides. Should you
experience pain, please consult a hand therapist or physician.
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Fold
your fingers together interlocking them and turn your palms away from your
body as you extend your arms forward. You should feel a stretch all
the way from your shoulders to your fingers. Hold for 10 seconds and
repeat four times.
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Fold
your fingers together interlocking them and turn your palms away from your
body, but this time extend your arms overhead. You should feel the
stretch in your upper torso and shoulders to hand. Hold for 10 seconds and
repeat eight times.
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Place
your hand on the opposite shoulder then place your other hand just above
the back of the elbow and gently push your elbow across your chest toward
the opposite shoulder. This is a stretch for the upper back and
shoulder. Stretch both the right and left arms. Hold for 10 seconds
and repeat eight times.
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Raise
one arm overhead. Bend the elbow. Place the opposite hand on the bent
elbow and gently push the elbow back further. This is a stretch for the
triceps (muscle on the back of the upper arm). Stretch both the right and
left arms. Hold for 10 seconds and repeat eight times.
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Extend
an arm in front of you, making sure the elbow is completely straight. With
your palm down, take the opposite hand and bend the hand down toward the
floor. Then turn the palm up, and stretch the hand up toward your body.
This stretches the forearm and wrist muscles. Hold for 10 seconds and
repeat eight times.
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Open
up hands and spread the fingers are far as possible. Hold for 10
seconds and repeat eight times.
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Sometimes,
gentle strengthening exercises may be used to complement these stretches,
to rebalance the muscles in the hands and arms, and prevent problems.
Consult with a hand therapist for appropriate exercises.
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“We are giving our thumbs, wrists, and
elbows a real workout with heavy use of handheld electronics like Blackberries
and iPods. It’s important to warm up properly to reduce the risk of
injury just like you would for any exercise routine,”
“Listen to your hands and arms when using
these devices, Stiffness, discomfort and soreness is telling you to change your
routine. You can make simple changes and be much more comfortable and
healthier as you use handheld electronics.”
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