Carpal Tunnel Relief for Authors

Authors, whether they type their novels or write with a Mirado Black Warrior, can suffer from an overuse injury, known as Carpal Tunnel Syndrome.

Here are a few tips and exercises that may help:

  1. “Walk Around” Exercise - Stand facing a wall or door

    • holding the elbow against your ribs, place the palm flat against the door at chest height

    • keeping the palm pressed into the door and your elbow pressing into your ribs, walk yourself to face 90 degrees away from the door

    • Hold for 10 seconds. Repeat 2 to 4 times.

  2. “Prayer Stretch” - Press your palms together just below your chin

    • keeping your hands close to your chest, slowly lower your hands toward your waistline until you feel a mild stretch under your forearms

    • Hold for 15 to 30 seconds. Repeat 2 to 4 times.

  3. “Book Stretch” - Begin with the Prayer Stretch, only pretend you’re pressing against a book as you lower your hands toward the waistline.

    • continuing to hold the press, rotate the hands to point the fingertips away from you

    • continuing to hold the press, push the arms away from you (think “shooting an arrow”) until the elbows are straight

    • still pressing, keep the wrists together and open the hands flat like a book (palms are now pressed open facing away from you)

    • with wrists still flexed, let the arms float open (think “open the book”) until the arms have moved directly to your sides (180 degrees across) and the fingertips are pointing to the wall behind you

    • with wrists still flexed, bring the arms back to the front (think “close the book”)

    • bring the palms together

    • pull the elbows back in

    • rotate the palms up to the original “prayer” position

    • Repeat 2 to 4 times.

  4. Futuro Wrist Stabilizers - These are leather, fabric, and metal guards that slip on over your hand and fasten with Velcro around your wrist.

    • Although I have worn these wrist guards (on both wrists) while in pain at work at the law office, it is acknowledged that wrist guards will help the most when worn at night.
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