4 ms·

Regarding stretching, I found the book Conquering Carpal Tunnel Syndrome to be a huge help. It has lots of suggestions for kinds of stretches to do based on the

Regarding stretching, I found the book Conquering Carpal Tunnel Syndrome to be a huge help. It has lots of suggestions for kinds of stretches to do based on the kind of work you do, but my big takeaway (and according to the author, the most important part) was how to do the stretches: only stretch until you barely feel a stretch, then hold there until you feel a sense of release. In my experience that was more effective than the “stretch until you feel a good strong stretch” strategy. https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive-Injuries/dp/1572240393 https://www.amazon.com/Conquering-Carpal-Syndrome-Repetitive...

jen729w 4y ago
I have a copy of this which I no longer need. If anyone in Australia wants it hit me up and I'll mail it to you. @johnnydecimal@hachyderm.io. FWIW -- I know this isn't an RSI thread -- mine was 100% fixed by changing my desk. It was too high, and my classic 5-wheeled office chair was unstable. I lowered the desk to about 68cm (I'm 172cm) and bought a chair with wooden legs (Ikea, ~$80), started doing light stretches in the morning, and that fixed it for me. I made the desk from Ikea cabinets and a $100 plain wooden door. So it's a) cheap, b) massive, and c) I can screw things in to the underside.
- smcleod 4y ago
  I significantly reduced the symptoms of my carpel tunnel by changing from a normal height mechanical keyboard to one with slim key caps. I really miss my Das Ultimate but the difference is really noticeable.
  - jen729w 4y ago
    Aah yep, I also had a Das, and the Filco Majestouch 2. Beautiful keyboards. Sold 'em. Now I use the very-average Microsoft Sculpt Ergonomic. Low keycaps, low travel. And of course a split layout. Do not use the execrable MS mouse that comes with that keyboard. I love the MX Anywhere series, I currently use a 2 and a 3. They're light, so you can nudge them round with your fingers without having to move your arm too aggressively.
    - smcleod 4y ago
      Ah yes I know that keyboard - mine is a Keychron K2 V2 with optical switches. It's decent to type on but I miss having a volume knob and proper function keys. I find it really helps not having the number pad - it means my mouse can be closer to the keyboard so my wrists are straighter. For a mouse I use a MX Master 3 which I'm very happy with.
      - drewmol 4y ago
        I also use an MX Master (2S), and wish I would have switched sooner. It can connect to 3 devices (via Bluetooth or USB receivers) with a button on the bottom to switch, and an “infinite” scroll wheel with multiple modes, which is awesome!
      - jen729w 4y ago
        I tried the Master but found it a tad large. As above, I'm not a ginormous person: 172cm (5' 8", just), 70kgs. I don't have huge hands. I found pushing round the Master to be a bit too much work, which sounds preposterous but ¯\_(ツ)_/¯. The Anywhere is just smaller, lighter. More nimble.
        smcleod 4y ago
        Interesting! I like my mouse to be as heavy has possible, I find it more preside and exacting.
      - gymbeaux 4y ago
        I tried an MX Master 3 and 2S, I also have the MX Ergo trackball mouse and the Logitech vertical mouse. The vertical mouse is what I ended up with, but for years I would switch mice, switch between several mice within a day, switch hands - and they were all half-measures that just kind of delayed the "degeneration". The issue, it would seem, was not the mouse or overusing the mouse. The issue seems to have come from my shoulder area (Thoracic Outlet Syndrome aka TOS / Pec. Minor Syndrome), which a vertical mouse will uniquely address as it allows your shoulder to be less interiorly-rotated than a standard mouse, even a trackball mouse that is not vertical. I remember reading a Medium article a while ago about a software engineer who described how he addressed his "RSI", which I suspect was just TOS - he switched to an ergonomic keyboard and vertical mouse, which over a period of MANY MONTHS more or less resolved his RSI. He talked about how he still has to be careful and take breaks often. I really think, especially considering his age (20s), he could have kept the mouse and keyboard he had, if he just engaged in posture-correcting shoulder stretches and strength exercises.
gymbeaux 4y ago
My personal trainer told me the same- you won't gain flexibility by "forcing" the stretch, only by stretching just beyond where the muscle wants to stop, holding it there for around 30 seconds (and you should feel a "release"), and repeating the next day.

jen729w 4y ago

I have a copy of this which I no longer need. If anyone in Australia wants it hit me up and I'll mail it to you. @johnnydecimal@hachyderm.io. FWIW -- I know this isn't an RSI thread -- mine was 100% fixed by changing my desk. It was too high, and my classic 5-wheeled office chair was unstable. I lowered the desk to about 68cm (I'm 172cm) and bought a chair with wooden legs (Ikea, ~$80), started doing light stretches in the morning, and that fixed it for me. I made the desk from Ikea cabinets and a $100 plain wooden door. So it's a) cheap, b) massive, and c) I can screw things in to the underside.

smcleod 4y ago
I significantly reduced the symptoms of my carpel tunnel by changing from a normal height mechanical keyboard to one with slim key caps. I really miss my Das Ultimate but the difference is really noticeable.
- jen729w 4y ago
  Aah yep, I also had a Das, and the Filco Majestouch 2. Beautiful keyboards. Sold 'em. Now I use the very-average Microsoft Sculpt Ergonomic. Low keycaps, low travel. And of course a split layout. Do not use the execrable MS mouse that comes with that keyboard. I love the MX Anywhere series, I currently use a 2 and a 3. They're light, so you can nudge them round with your fingers without having to move your arm too aggressively.
  - smcleod 4y ago
    Ah yes I know that keyboard - mine is a Keychron K2 V2 with optical switches. It's decent to type on but I miss having a volume knob and proper function keys. I find it really helps not having the number pad - it means my mouse can be closer to the keyboard so my wrists are straighter. For a mouse I use a MX Master 3 which I'm very happy with.
    - drewmol 4y ago
      I also use an MX Master (2S), and wish I would have switched sooner. It can connect to 3 devices (via Bluetooth or USB receivers) with a button on the bottom to switch, and an “infinite” scroll wheel with multiple modes, which is awesome!
    - jen729w 4y ago
      I tried the Master but found it a tad large. As above, I'm not a ginormous person: 172cm (5' 8", just), 70kgs. I don't have huge hands. I found pushing round the Master to be a bit too much work, which sounds preposterous but ¯\_(ツ)_/¯. The Anywhere is just smaller, lighter. More nimble.
      - smcleod 4y ago
        Interesting! I like my mouse to be as heavy has possible, I find it more preside and exacting.
    - gymbeaux 4y ago
      I tried an MX Master 3 and 2S, I also have the MX Ergo trackball mouse and the Logitech vertical mouse. The vertical mouse is what I ended up with, but for years I would switch mice, switch between several mice within a day, switch hands - and they were all half-measures that just kind of delayed the "degeneration". The issue, it would seem, was not the mouse or overusing the mouse. The issue seems to have come from my shoulder area (Thoracic Outlet Syndrome aka TOS / Pec. Minor Syndrome), which a vertical mouse will uniquely address as it allows your shoulder to be less interiorly-rotated than a standard mouse, even a trackball mouse that is not vertical. I remember reading a Medium article a while ago about a software engineer who described how he addressed his "RSI", which I suspect was just TOS - he switched to an ergonomic keyboard and vertical mouse, which over a period of MANY MONTHS more or less resolved his RSI. He talked about how he still has to be careful and take breaks often. I really think, especially considering his age (20s), he could have kept the mouse and keyboard he had, if he just engaged in posture-correcting shoulder stretches and strength exercises.

gymbeaux 4y ago

My personal trainer told me the same- you won't gain flexibility by "forcing" the stretch, only by stretching just beyond where the muscle wants to stop, holding it there for around 30 seconds (and you should feel a "release"), and repeating the next day.