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2019-Tools-and-Tricks-for-Managing-RSI.md
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+---
+title: 2019 Tools and Tricks for Managing RSI
+visibility: public
+---
+
+# 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)
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Computer.md
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+---
+title: Computer
+visibility: public
+---
+
+# Computer
+
+This section covers computer-related RSI management strategies.
+
+See the subpages for specific topics:
+
+- [[Dragon Improvements]]
+- [[Macros]]
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Dragon-Improvements.md
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+---
+title: Dragon Improvements
+visibility: public
+---
+
+# Dragon Improvements
+
+46 suggested improvements for Dragon speech recognition software.
+
+## Top Dragon Features to Add
+
+- **Select-And-Say should function within Text Area elements on webpages** -- Dragon's Select-And-Say feature needs to work properly within text area elements on web pages, enabling voice-driven text selection and replacement in browser-based editors.
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Macros.md
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+---
+title: Macros
+visibility: public
+---
+
+# Macros
+
+## Speech
+
+Old links from wikispaces (now shut down) are archived in this Google Drive folder:
+https://drive.google.com/drive/folders/1oXbDcgoOMZP0NTM3fkFQ4j4imSWNHQ_5?usp=sharing
+
+### Core Added Dragon Macros (augments UC) (12-1-2011)
+
+**CoreDragonMacros2011-12-1.dat** -- 74 KB
+
+### GMail Macros (12-1-2011)
+
+First you must prepend + to each GMail keyboard shortcut using the labs extension.
+Reference: http://www.redstartsystems.com/blog/2011/09/21/getting-gmail-working-well-with-speech-commands/
+
+**gmail_macros1.0.dvc** -- 2 KB
+
+## Ergonomizing your Keyboard (.ahk)
+
+**RSI AHK Macros 2011-12-1.zip** -- 2 KB
+
+**Startup ahk Shortcuts 2011-12-1.zip** -- 2 KB
+
+## Reference
+
+### DNS Scripting Reference (incl .dvc)
+
+**Dragon Scripting Ref 2011-12-1.zip** -- 19 KB
+
+### Autohotkey (.ahk) Scripting Ref
+
+**AHK references 2011-12-1.txt** -- 1 KB
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Overcoming-Pain.md
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+---
+title: Overcoming Pain, Motivating Yourself to Stretch, Focus, and Exercise
+visibility: public
+---
+
+# Overcoming Pain, Motivating Yourself to Stretch, Focus, and Exercise
+
+## Topics to discuss
+
+The motivation to relax into and overcome pain, stress, fear, fatigue, and difficulty physical and emotional.
+
+### Philosophical Tools
+
+- It is not pain, but fear of pain that I'm afraid of
+- Only now exists, and I could live like this forever
+- I am only the summation of my actions. Make them good
+- The only way out is through doing this action. "The only way out is through me"
+- Asking myself the question: what would it be like to just do everything right for once? Attain perfect posture
+- In every direction there will be pain
+- The thought progression: why should I do this? It is difficult, maybe I should stop. But then why should I do anything? Because there is something there, something redeeming, something positive about these actions, and I will walk through walls to achieve it.
+- Death is inevitable but mediocrity is not -- some risk, even of death, is okay
+- I must not fear, fear is the mind killer, fear is the little death that brings total obliteration
+- "If it be now, 'tis not to come; if it be not to come, it will be now; if it be not now, yet it will come -- the readiness is all. **Since no man, of aught he leaves, knows what is't to leave betimes, let be.**" -- Shakespeare, *Hamlet*
+- Do not trouble yourself with those who are failing, but instead figure out how those who are succeeding do it.
+
+## Why
+
+### What I'm Running Away from
+
+- Just because other people are getting by without doing this thing does not mean it is okay -- do I want to end up like them?
+- Consumerism -- blinding and single-minded focus on the procurement of means coupled with a fear and lack of skill at searching for ends. I do not want to become Tim Ferris's "fat man in the red BMW"
+
+### What I'm Running Towards
+
+- For the sense of Chi
+- For memory -- pain in the present makes it easier to return to earlier places in your memories, because suddenly doing so, dwelling fully in your past, is the path of least resistance
+- For the nascent will power centers in my mind
+- For the sense of lightness that comes the next time I will try the same action
+- For a person
+- For myself, my own health
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Reflection-on-Body-and-Mind.md
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+title: Reflection on Body and Mind
+visibility: public
+---
+
+# Reflection on Body and Mind
+
+This section covers the body-mind connection in RSI recovery.
+
+See the related pages:
+
+- [[Working on Arms, Hands, and Shoulders]]
+- [[Overcoming Pain, Motivating Yourself to Stretch, Focus, and Exercise]]
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Setup-Software-Hardware-Ergonomics.md
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+---
+title: Setup - Software, Hardware, Ergonomics
+visibility: public
+---
+
+# Setup - Software, Hardware, Ergonomics
+
+## Ideal Setup -- Hands-free
+
+*Note: Last updated in 2014, with addendum at bottom*
+
+### Inbox (to process)
+
+- Dactyl Manuform keyboard
+
+## Voice Recognition
+
+**Dragon NaturallySpeaking 10.1 Professional** -- Dictation engine with Boston accent training support
+
+**Utter Command** -- Vocal control software built on Dragon, providing computer control with "structured, regular grammar" for speech input. Developed by Kim Patch, who wrote about RSI recovery experiences.
+
+**Custom Macros** -- Available for upload
+
+**Logitech Premium Notebook Headset** -- Recommended microphone option, though USB mics are superior
+
+**WorkRave** -- Stretch break reminder software that helps overcome the challenge of breaking focus during work sessions
+
+**Footime Foot Mouse** -- Alternative input device
+
+## Keyboards (Updated July 2018)
+
+Vertical split keyboards recommended by users: "Ergodox EZ" praised as excellent despite higher cost
+
+Notes on one-handed typing: No actual keyboard required; software layouts available
+
+## Overview
+
+1. Dictation, Software, and Accessories
+2. General Ergonomics
+3. Ergonomic keyboards as of May 2019
+
+## Dictation, Software, and Accessories
+
+### J's Tech Stack
+
+**Dictation**
+- Speech Recognition (Dragon Dictate on Mac)
+- iPhone dictation with AirPods
+- Wired Apple headphones with carrying cases
+
+**Prism Glasses** -- For better posture while dictating; kept in three locations (car, backpack, desk)
+
+**iPad Air** -- For hand breaks, used with Prism Glasses and rotating stand
+
+**Software Tools**
+- **Keyboard Maestro**: Remaps caps lock to enter and backtick to backspace for one-hand typing
+- **TextExpander**: Text expansion utility
+- **SimpleNote**: "Blurbs" note for repeatedly-needed text
+
+## General Ergonomics
+
+Position keyboard "way lower than you expect," with "top quadrant of screen at eye level." Separate keyboard should sit "just below elbow level" with negative tilt.
+
+Create improvised standing desks while traveling.
+
+## Ergonomic Keyboards (May 2019)
+
+**Recommended Setup**: Ergodox-EZ mounted vertically using rubber bands to the "Ascent Accessory for Freestyle2 Ergonomic Keyboard." Include Tilt/Tent Kit for portability.
+
+**One-Handed Option**: Use mirrored keyboard layout via software rather than purchasing one-handed hardware. Resources available at onehandkeyboard.org.
+
+**Jacob's Ergodox Layouts**:
+- Version 0.3.5 (May 20, 2019) -- Includes left-hand one-handed features
+- Version 0.2.7 -- Previous iteration
+
+**Additional Equipment**:
+- Gooseneck microphone ($17) for easier mobility during work
+- Evoluent VerticalMouse 4 -- Ergonomic mouse option
+
+**Learning Strategy**: Print layouts and post on wall, or use Chrome's "Create shortcut" feature to display layouts as separate application windows for easy reference via cmd+tab.
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Ways-People-Have-Recovered-from-RSI.md
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+title: Ways People Have Recovered from RSI
+visibility: public
+---
+
+# Ways People Have Recovered from RSI
+
+## Aaron Iba
+
+- Read "The Mindbody Prescription: Healing the Body, Healing the Pain" by John Sarno
+- Successfully helped cure RSI in skeptical technical friends including Luke C and RF
+- RF's experience: "Simply reading this book and applying its exercises for 15 minutes 3 times a week cured me of 20 years of incapacitating migraine headaches" after trying many other treatments
+
+## John M
+
+- Used trigger point massage therapy, particularly focusing on unexpected pain spots like the outer deltoid
+- Progressed to self-administered massage techniques
+
+## HR
+
+- Focused on strengthening arm muscles through guided exercises and targeted workout programs
+
+## AS
+
+- Wore wrist braces at night and during daytime for several months
+- Completed physical therapy exercises including rug angels
+
+## JC
+
+- Had moderate carpal tunnel syndrome (diagnosed via nerve conduction study)
+- Conditions later resolved naturally, but experienced new thumb base pain while typing
+- Successful recovery methods:
+ - Platelet-rich plasma (PRP) injections showed dramatic improvement
+ - Wrist braces worn at night and during day for several months with physical therapy
+ - Qigong zhan zhuang standing postures (embrace the tree variations) for 12+ minutes twice daily
+ - Yoga and trigger point massage to address posture and thoracic outlet issues
+ - Hot wax soaks for palliative relief
+
+## Several Software/Founder Friends
+
+- Found significant relief through ergonomic keyboard upgrades like the Ergodox EZ
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Working-on-Arms-Hands-and-Shoulders.md
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+---
+title: Working on Arms, Hands, and Shoulders
+visibility: public
+---
+
+# Working on Arms, Hands, and Shoulders
+
+## Class Information
+
+**LEVEL I with Jarvis Chen**
+- **Schedule:** Thursdays 6:00 - 7:30 pm
+- **Location:** First Parish Church, 3 Church St, Harvard Square, Cambridge
+- **Dates:** January through March (weekly sessions)
+
+## Heat vs. Ice
+
+Heat is recommended over ice for RSI management. Heat promotes blood flow and relaxation, while ice only provides temporary pain relief and reduces circulation. Internal heat -- generated through learning to relax blood vessel constriction -- is considered optimal.
+
+## Key Practices
+
+### Falun Dafa Exercise 2
+
+Detailed instructions emphasize simultaneous opposing movements:
+- Drop shoulders while elongating the back of neck
+- Lift chest while contracting abdominal muscles
+- Tuck tailbone to vertical position while elongating the midsection
+
+The practice should be performed for approximately 6 minutes per hand position and is described as "incredibly helpful" for releasing spasmed muscles and improving posture awareness.
+
+### Complementary Approaches
+
+- **Tai chi** for tension reduction in upper torso and shoulders
+- **Yoga** with focus on shoulder health and postural alignment
+- **Hydration:** Regular water intake is recommended
+
+## Mind-Body Connection
+
+### Posture as Attitude
+
+RSI stems from a "stressed, determined and/or reactive way of being" manifesting as hunched shoulders, constricted blood vessels, and forward neck positioning. The relationship between posture and attitude creates a feedback loop -- each influences the other.
+
+### Nervous System Balance
+
+**Sympathetic Nervous System:** Associated with "fight or flight" activation, causing tension and vasoconstriction typical of RSI
+
+**Parasympathetic Nervous System:** Responsible for relaxation, dilated blood vessels, and deep breathing
+
+### Breaking the Cycle
+
+Recovery requires addressing both physical posture and mental state simultaneously. You can't fix the posture without the relaxed attitude, and you can't fix the relaxed attitude without the posture. Mental fortitude is necessary to accept present-moment discomfort rather than allowing fear to perpetuate suffering.
+
+### Reflex Sympathetic Dysfunction
+
+This condition illustrates the vicious cycle: nerve compression causes sympathetic activation, leading to shoulder hunching, which further compresses the nerve. Breaking this requires simultaneous physical and psychological intervention.
+
+## Additional Recommendations
+
+- Develop awareness of breathing patterns during exercises
+- Cultivate a mental state described as "inner body bright" -- a center of happiness from which good posture naturally radiates
+- Seek skilled instruction for proper technique, particularly from Falun Dafa practitioners (often available free of charge)
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index.md
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+---
+title: RSI Wiki
+visibility: public
+---
+
+# RSI Wiki
+
+**A collaborative hub of information about repetitive strain injury.**
+
+Website: [http://rsiwiki.jacobcole.net](http://rsiwiki.jacobcole.net)
+
+## Purpose
+
+**Learn** about RSI and how to heal
+
+**Find** resources, references, recommendations, tools ergonomics, hardware, and software
+
+**Hear** and **share** stories, strategies, tools, macros
+
+**Brainstorm** solutions to your physical and technical problems
+
+## Community Initiative
+
+Starting Silicon Valley RSI Meetup where people can get together in person, try each others' keyboards/dictation setups, share tricks, and more
+
+[Facebook Group](https://www.facebook.com/groups/2307252869523120/)
+
+## Pages
+
+- [[2019 Tools and Tricks for Managing RSI]]
+- [[Ways People Have Recovered from RSI]]
+- [[Setup - Software, Hardware, Ergonomics]]
+- [[Reflection on Body and Mind]]
+- [[Working on Arms, Hands, and Shoulders]]
+- [[Overcoming Pain, Motivating Yourself to Stretch, Focus, and Exercise]]
+- [[Computer]]
+- [[Dragon Improvements]]
+- [[Macros]]
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