Relief for Computer-Related Wrist, Elbow, and Shoulder Pain

If you spend long hours at your computer, you’ve probably experienced that familiar ache in your wrists, elbows, or shoulders. This simple wall stretch can help address the tension that builds up from repetitive keyboard and mouse work.

How to do it:

Start by standing next to a wall. Place your hand flat against it—or if that’s difficult, get your fingers to the wall first and then reach the heel of your palm toward it. Press firmly through the center of your palm while creating a sense of lifting through your forearm. Let your upper arm rotate naturally, and keep your shoulder down, not hunched up by your ear.

From here, take your opposite hand, touch the shoulder of your extended arm, and open it outward. Watch your fingers as you do this. Your feet can be close together or slightly apart—whatever feels stable.

After you finish, rest your hands by your sides and take a moment to notice how the stretched arm feels compared to the other side. Then repeat with the other arm.

This quick exercise helps counteract the effects of staying in one position for extended periods. It’s particularly effective when done regularly throughout your workday—you don’t need to wait until pain develops.

Give it a try during your next work break and notice the difference.

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