I hear a lot of people through the years try stretching or training for there wrist to not fuck up playing for years, but the reality is it isn't helping for the simple fact that muscles don't work this way.
I got a lot of experience with muscle training through my decade + of triathlon and frankly even sitting behind a PC is the same thing. Its a endurance sport for your wrists most of all and people don't realize this which results iin them fucking there wrist even further up.
Think about, running for a few hours and your muscles are completely sore, then u think well maybe i need to power train those muscles with heavy lifting because that will relax them. Uh no aint happening u will just injure yourself more and harder.
I had friends of mine that had issue's playing games for long periods of time because of wrist pain. And frankly the solution to this isn't training its adjusting the way u play it.
Some games are brutal on the wrists. For example dragonballz kakarot with a keyboard and mouse = relocate buttons. Shift pressing 1234 and press F or something like that will stretch your muscles in your wrist excessively and make it itch after a while. What u need to do is relocate keys to make sure your pinky isn't getting stretched and your hand is in a resting state again always with easy to press buttons with barely any movement. This is why i hate games that require 90% of the time pressing a button to run. running should just be default it and heavy combinations of shift + 1234 and then FRG buttons need to be banned already from ever being a thing.
BDO is a good example of this, absolute a pain to play on a keyboard and mouse and kills wrists because your left hand is in constant tension.
But now lets talk about the wrist on the mouse which is probably people's biggest problem.
I put a few pictures together to showcase why muscles get fucked, and if you see it like this it makes total sense if you actually understand what the muscles are doing and performing.
Here are good examples.
Why is this bad? your wrist wasn't made to be holded in a stressed bend state for hours.all the muscles around the wrist will be in a tension state. U are basically doing heavy endurance on your wrist. And if you do this without proper recovery time your muscles will get fucked to the point your whole arm will be resting on your bursas which will also get fucked and yea gg then.
Also bad, mouse is way to big, hand can't fit around it propperly or over it which result in tension on the wrist even while support is good.
Again bad, all the weight of your arm rests on your wrist.
Also bad, your wrist gets pulled down and stretched by having to support your entirely arm.
Bad why?, get rid of those things under his wrist, it puts pressure on them from below which u shouldn't want to have at any moment specially when muscles need to run free.
What''s a good way for your wrist to function well? Right support for your arm.
This is actaully really good how she supports her arm. her arm is basically resting on her elbow area and the weight of her arm isn't pressuring on her wrist at all. If she would put her arm more forwards instead of sharp bend like that, and have a better mouse position her wrists will never tire. as there is no pressure on it its in a rest state.
Another good example, good support for the arm sadly absolute dog shit mouse position which is still going to slam his wrist into the pain game. But arm is propperly supported, no pressure on the wrist and that's what u want ( pure arm here everything else is bad ) even that support thingy under his wrist.
Then we get to the mouse part where your wrist also gets taxed like hell.
How do you not hold a mouse examples:
Why not? insane tension on your fingers that burn your muslces to the ground. Your arm and wrist needs to feel they are in a relaxed state and this is stressing the muscles on the wrist out like nothing else.
How to hold a mouse right:
Now look at the fingers and wrist, what do you see? its almost like they are sleeping. There is no stress on your fingers, there is no stres on your arm, there is no stress on your wrist. Your wirst doesn't even know its been used. put your entire fingers over the mouse keys and press with the entire finger not just the top of your finger. If you got big hands on a small mouse this is also fine.
I am talking here about the opening from mouse away from the palm, the fingers here aren't propperly supported by the mouse but its a example of just that, his actual position is bad because his fingers should be over the mouse or ontop of the mouse buttons.
Basically stop ramming the mouse into your palm, let only your fingers rest on it. .
Then about support stuff like this.
Absolute garbage, even the green picture, just look at the insane stress on he wrist as the entire arm + hand is now resting on it. this is a good way to get wrist problems.
In short everything together this is the best position by far and it will result in absolute zero stress on your wrist or any of your fingers or your arm, it feels like for your muscles that they are sleeping.
The arm not in a straight line downwards which put a lot of pressure on the arm if you do its in a bend state forwards like this. which means the majority of weight is going on the table and the muscles are in a optimal relax state + blood flow is by far the best. Her hand is in a pure relaxed state and basically just resting on a mouse with movements once in a while and honestly that arm will never tire. And she will never get injury's.
Now obvously her sitting position is utter trash but that's a chair thing. This is purely arm.
Now lets move to chair position.
This is almost perfect. ( screen needs to be higher up so he doesn't have to look down or a bigger screen entirely would be better )
total back support, head support, arms are well located. table which gives the best arm support u can get for a mouse. In short this guy will sit there for 4 hours stand up and walk straight out of the building without any problems. And can do this forever because no muscles in his body are getting stressed.
Yes a propper chair ( don't buy those gamer chairs they are horrible ) costs you money. Mine that i currently got costed me 2-3 grand. However u look at it this way. if you spend more time on a chair then anywhere else then why would you not spend money on it.
I bike 15k km's a year, i don't buy a shitty as bike, i buy a bike that has everything specially designed and costed me 8 grand. But that's insane for a bike ? not when u spend more time on it then in your car. it becomes a whole different ball game.
in short from what i notice, a lot of people get injuries or pains or feel like they are getting older and that's probably the case. well yes it is the case because your recovery is far slower. When i was 18, i could basically run and be recovered the next day, now i am 35 i need my rest or i need suppliments to push my body in to a faster recovery state. However with the propper position and tools u will never tire or get injured.
Invest some time and money and your life will improve massively.
