RSI Prevention Checklist

15 items · Health · Easy difficulty · 15 min

Quick, practical steps to prevent RSI for desk workers.

Adjust keyboard tilt to keep wrists neutral
Set keyboard flat or slight negative tilt so wrists align with forearms.
Position mouse within easy reach and same height as keyboard
Keep mouse close to your body to avoid reaching or twisting the wrist.
Use a soft wrist rest for short pauses only
Rest on it between typing bursts; avoid resting wrists while actively typing.
Set chair height so forearms are roughly parallel to the floor
Aim for about 90° at the elbows and feet flat on the floor.
Align monitor top at or slightly below eye level
Keep screen about an arm's length away to reduce neck/shoulder strain.
Clear desk clutter and place frequently used items close
Keep phone, notepad, and documents within easy reach to avoid twisting.
Take a microbreak every hour
Stand, walk, or move for 1–2 minutes to reset posture and circulation.
Set a software timer or calendar reminder for breaks
Use break apps or calendar alerts to prompt hourly movement.
Perform a forearm and shoulder exercise set
Do this sequence during microbreaks 1–2 times to relieve tension.
Perform wrist flexor stretch
Extend arm, palm up; gently pull fingers down toward you for 15–30s.
Perform wrist extensor stretch
Extend arm, palm down; gently pull fingers back toward you for 15–30s.
Do shoulder rolls and scapular squeezes
Roll shoulders 5x and squeeze shoulder blades together for 10s, repeat.
Alternate keyboard and mouse hand when feasible
Switch hands for simple tasks to reduce repetitive load on one side.
Evaluate ergonomic keyboard or vertical mouse options
Test split keyboards or vertical mice if pain persists; try before buying.
Track early symptoms and seek assessment if pain continues
Note numbness, tingling, or persistent ache; consult a clinician early.

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