2019 Tools and Tricks for Managing RSI

Overview

1. Dictation, Software, and Accessories
2. General Ergonomics
3. Ergonomic keyboards as of May 2019
4. Two Tools - things I carry everywhere
   • Cupping and indirect stretching
   • Using a lacrosse ball to stretch unexpected places
5. Observations, Exercises, and Coping strategies

Dictation, Software, and Accessories

Dictation

• Use Speech Recognition (Dragon Dictate on Mac)
• Dictate extensively on iPhone
• With AirPods -- carry in DZANHOT AirPods Case 7 in 1
• Also have Apple Wired headphones with storage case: "Earphone Carrying Case HIFEER Portable Protection Hard EVA"
• Use Prism Glasses for better posture, carry in Large Glasses Case (3 sets: car, backpack, desk)
• Use iPad Air when hands need a break with Prism Glasses and Valkit case/stand

Software Tools

• Keyboard Maestro: Remap caps lock to enter and backtick to backspace for easier one-hand typing
• Experimenting with TextExpander
• Keep a "Blurbs" note in SimpleNote for frequently copied text

General Ergonomics

Improve ergonomics everywhere you go:

• Keyboard belongs way lower than expected
• Top quadrant of screen at eye level
• Separate keyboard just below elbow level with negative tilt (stick objects under it to tilt away)

Ergonomic Keyboards as of May 2019

The setup that works best involves:

• ErgoDox EZ mounted vertically using rubber bands to the Ascent Accessory for Freestyle2 Ergonomic Keyboard
• Extra material underneath outer sides to prevent wobbling
• Tilt/Tent Kit for portability

One-Handed Setup

• Right hand has more problems than left
• Set up one-handed mirrored keyboard layout using mirrorboard-mac
• Recommendation: setup one-handed layout in software rather than buying hardware

Keyboard Layouts

• Jacob's Ergodox 0.3.5 -- includes one-handed features for left hand
• Jacob's Ergodox 0.2.7

Learning the New Layout

• Print layouts and post on wall
• Use Chrome feature: Settings > More Tools > Create Shortcut with "Open as Window" option to create separate application window for easy reference

Additional Equipment

• Gooseneck microphone from Invons or TKGOU ($17)
• Evoluent VM4R VerticalMouse 4 Right Hand Ergonomic Mouse

Therapy Techniques - Two Critical Tools

Both items available for under $30 total:

1. SPEQUIX Professional Silicone Cupping Therapy Set (3 Sizes, 6 Pieces) with storage bag

   • Optional: Coconut Oil

2. Champion Sports Lacrosse Ball (No case)

Cupping and Indirect Stretching

Technique: Place cups over carpal tunnel area of wrist (interior side), opposite side on exterior, and third cup on exterior upper forearm. With arms extended to sides, palms down, shoulders dropped, flex and extend wrists with fingers straight 20 times. Experiment with rotating palms to sky while doing same thing.

Benefits: Hand pain relieved, able to continue working. Works without cups but more effective with them.

Using a Lacrosse Ball to Stretch

Massage seemingly unrelated arm and wrist parts:

• Interior pinky side of wrist (near ulnar bone) relieves carpal tunnel symptoms
• Back (exterior) of wrist by pressing against table
• Muscles higher on arm also provide relief

Other Observations and Coping Strategies

• Qigong is the top exercise, especially standing postures with arms up like "Embrace the Tree"
• Naps or brief sleep in yoga Savasana produce dramatic release of arm tension
• Melted Paraffin Wax Machine: Dunk hand in wax, pour hot wax over arm to elbow, place arm in plastic bag wrapped in towel for 10 minutes, 2-3 times daily for significant improvement
• Arm extension stretch with wrist flexing/extending: 20 times, 3x/day (recommended by physical therapist)