Carpal Tunnel Stretches and Workspace Adjustments

Desk checklist

Setting	Aim for	Quick check
Wrist posture while typing	Keep your wrists straight and in a neutral position. Your hands should be in a straight line with your forearms, not bent up, down, or to the side.	Place a ruler on your forearm behind your wrist. It should lie flat and extend straight over the back of your hand.
Keyboard and mouse height	Position your keyboard and mouse so your elbows are bent at roughly a 90-degree angle and are close to your body. Your forearms should be level with or slightly below your elbows.	Relax your shoulders and let your arms hang by your sides. Bend your elbows. Your hands should land on your keyboard and mouse without you having to reach up.
Typing and mousing force	Use a light touch. Avoid gripping the mouse tightly or striking the keyboard with more force than is necessary.	Periodically notice the tension in your hand. Consciously relax your grip on the mouse and try typing with less pressure for a few minutes.
Palm rests	Use a palm rest to support the heel of your palm during pauses, not for resting your wrists while actively typing. Constant pressure on the wrist can be unhelpful.	Look at where your body makes contact with the rest. If it’s on the soft underside of your wrist, adjust so you only use it for support during breaks from typing.
Hand and wrist breaks	Take frequent, short breaks to move and stretch your hands. Aim for a brief pause every 20 to 30 minutes.	Set a simple timer. When it goes off, stop work, open and close your hands 5 times, and gently bend your wrists up and down.
Alternative mouse or keyboard	Consider a device that promotes a more neutral posture, such as a vertical mouse that keeps your wrist in a handshake position. These may be more comfortable for some individuals.	Look at your hand on your mouse. If your palm faces the desk, a vertical mouse would turn it to face sideways. This may reduce twisting in your forearm.

If you are looking for stretches to help with wrist comfort at your desk, a good place to start is with your posture and work habits. Maintaining a neutral, straight wrist position can reduce strain on your hands and forearms during computer work.

This guide provides simple checks and adjustments you can make to your workstation. It also covers habits like taking brief breaks for movement, which can help you manage your comfort throughout the day.

Adjusting Your Keyboard and Mouse Position

To keep your wrists straight, your keyboard and mouse should be at a height that allows your elbows to be bent at about a 90-degree angle. Your forearms should be level with or slightly below your elbows, and your hands should be in a straight line with your forearms. You can check this by placing a ruler on your forearm; it should lie flat over the back of your hand.

A common mistake is bending the wrists upward to reach a keyboard that is too high. If your desk is too high, try lowering your chair slightly, making sure your feet are still supported. You can also move your keyboard and mouse closer to the edge of the desk to avoid reaching. If you use a palm rest, it should support the heel of your palm during pauses, not create constant pressure on the soft part of your wrist while you type.

Work Habits for Less Wrist Strain

Pay attention to how much force you use while working. Try to use a light touch when typing and avoid gripping your mouse tightly. Periodically check for tension in your hand and consciously relax your grip. This can help reduce unnecessary strain.

Taking frequent, short breaks is also helpful. Aim for a brief pause every 20 to 30 minutes to move your hands. A simple timer can remind you to stop, open and close your hands 5 times, and gently bend your wrists up and down. These small adjustments and breaks can contribute to greater comfort.

Common mistakes

Resting wrists on the sharp edge of a desk while typing.
Bending wrists upward to reach a keyboard that is too high.
Using a wrist rest for constant pressure on the wrist instead of for brief pauses.
Gripping the mouse tightly for long periods.
Working for hours without taking short breaks to stretch hands and fingers.

Low-cost fixes

Lower your chair slightly if your desk is too high, ensuring your feet are still supported.
Move your keyboard and mouse closer to you to avoid reaching.
Use a timer app or calendar reminders to prompt regular microbreaks.
Practice using a lighter touch on your keyboard and a relaxed grip on your mouse.
Place a small, rolled-up towel under your palms for support during typing pauses.

What it will not do

This guidance cannot diagnose carpal tunnel syndrome or any other medical condition.
Ergonomic changes may not relieve symptoms for every person.
These tips do not replace a medical evaluation or treatment from a qualified healthcare professional.
Following this guide does not guarantee to prevent any symptom or injury.

Quick questions

How should I position my wrists when I type?

Keep your wrists straight and in a neutral position, so your hands form a straight line with your forearms. Avoid bending them up, down, or to the side.

How often should I take a break from typing?

You should take a brief pause every 20 to 30 minutes to move and stretch your hands and wrists.

Can a different mouse help with wrist comfort?

Some people find that an alternative device, such as a vertical mouse that keeps your wrist in a handshake position, may be more comfortable and reduce twisting in the forearm.

When to see a doctor or physio

This guidance is not a substitute for a medical evaluation. You should see a doctor or physical therapist if you have persistent numbness, tingling, or pain in your hand or wrist. Also seek an assessment if symptoms get worse at night, you notice weakness in your hand, or discomfort interferes with your daily activities.

You have persistent numbness, tingling, or pain in your fingers, hand, or wrist.
Symptoms are worse at night or wake you from sleep.
You notice weakness in your hand or have difficulty gripping objects.
Your symptoms do not improve after making adjustments to your workstation.
Discomfort interferes with your ability to perform work or daily activities.

How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.