This is REALLY IMPORTANT ! Please use these tips to avoid making your symptoms worse.
Position yourself (or the mouse, or devices) so that
- your shoulder is relaxed down, your elbow is directly at your side,
- your elbow is bent approx. 90 degrees,
- your hand is not outside the plane of your body (i.e. your hand is over your thigh, not to the outside of it).
- the center of the screen is not much below the horizontal plane of your eyes.
- your shoulders and head are back, as if a string is gently lifting the center of your head straight up.
- (To position yourself this way, you may need to move the keyboard, mouse, your body and/or the computer screen.)
- For a tablet or phone:
- have the device at about chest level and
- prop something behind your elbow to hold your arm/hand up to this level. (If you don't, shoulder and neck tension will gradually worsen.)
Take frequent breaks to
- stand up,
- stretch and reach to the ceiling,
- pull/squeeze your elbows behind your back high then low,
- as you fully flex and extend your fingers and wrist 5 times
- open and close your mouth / jaw several times
- Repeat this exercise 3-5 times.
- Repeat all this every 15-20 minutes.