20 Mar Handheld Electronics & Hand Therapy

How to Keep Handheld Electronics From Causing Hand Ailments

Recent research has shown that heavy use of handheld electronic devices such as cell phones, iPads, and video game controllers directly contributes to the onset of carpal tunnel syndrome, tendonitis and other ailments. Many handheld electronics users spend hours on these small electronics every day; sending text messages, responding to e-mails, and spooling through music lists; causing “BlackBerry Thumb,” a term coined to reference the popularity of these activities. Because electronic devices are continuously being enhanced with more features and capabilities, encouraging heavier and more extended use, hand ailments will increase unless we, as a population, learn to take preventive measures.

Guidelines for healthier use of handheld electronics:

• 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.
• 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); allowing more available wrist motion.
• 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).
• Use props to support the device. When possible, rest arms on pillows or use a desk or tabletop to support the device. This will allow you to keep your head and arms in more natural positions; decreasing neck and arm strain.
• Sit in an appropriate chair. This is a chair that allows you to put your feet comfortably on the floor and provides good back support.
• Switch hands frequently and vary the use of fingers/digit. This will allow the one hand or other fingers to rest and reduce fatigue.
• Frequently look away from the screen. Focus on a distant object to help reduce eye fatigue.

Exercises for preventing injuries due to overuse of handheld electronics:

Note: These exercises should never feel painful. You should only feel a gentle stretch. You should stretch both sides. Should you experience pain, please consult a certified hand therapist or physician.

Fold your hands together 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 eight times.

Fold your hands together 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.

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.

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.

Place your 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.

Open hands and spread the fingers are far as possible. Hold for 10 seconds and repeat eight times.

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.

For more preventative hand ailments caused by handheld electronics, contact a Certified Hand Therapists. If you or a loved one are suffering with Carpal Tunnel Syndrome or Tendonitis, contact one of our experienced and talented Occupational  Therapists.