Posture and ergonomics for typists

Good posture lets you type faster for longer and protects your wrists, neck and back.

Set-up checklist

• Chair: feet flat on the floor, knees at about 90°, lower back supported.
• Screen: top edge at or slightly below eye level, about an arm's length away.
• Keyboard: directly in front of you, close enough that your elbows stay near your body at roughly 90-100°.
• Wrists: straight and floating - do not bend them up or rest them heavily on the desk edge.
• Light: avoid glare on the screen.

Touch

Press keys lightly. Pounding is slower and tires the hands. Let your fingers curve naturally and return to the home row.

Take breaks

Follow the 20-20-20 rule: every 20 minutes look at something 20 feet (6 m) away for 20 seconds. Stand up and stretch every hour.

Quick stretches

1. Extend one arm, palm up, and gently pull the fingers back for 15 seconds. Switch hands.
2. Make a loose fist, then spread your fingers wide - repeat 10 times.
3. Roll your shoulders back 10 times.

If you feel persistent pain, numbness or tingling, see a doctor.