Prevent Reptetitive Strain Injuries
Correct typing technique and posture, the right equipment setup, and good work habits are more important than ergonomic gadgets like split keyboards or wrist rests. Emerging research suggests that a monitor position lower and farther away may be better. Your
chair and keyboard should be set so your thighs and forearms are level (or sloping slightly down away from the body), and that your wrists are straight and level – not bent far down or way back. Of course, sitting straight, not slouching is the best position to adopt.
Anything that creates awkward reaches or angles your body will create problems. Please note that even a “perfect” posture may result in problems if it is held for long periods of time: relax, MOVE and shift positions frequently. This isn’t just about your hands and arms, either: the use or misuse of your shoulders, back and neck may be even more important than what’s happening down at your wrists.
While you are actually typing your wrists should not rest on anything, and should not be bent up, down, or to the side. Your arms should move your hands around instead of resting your wrists and stretching to hit keys with the fingers. Wrist rests are supposed to give you a place to rest your hands only when pausing from typing, NOT while you’re typing.
Desk stretching exercises:
1. Keeping your hands at your side, wave your wrists back and forth using your arms for momentum.
2. Do shoulder shrugs. Make big circles with your shoulders bringing them forward, up, back, and then down in a continuous circular motion.
3. Keep your hands at your side and turn your wrists back and forth like you are turning a doorknob.
4. Tilt your head all the way forward so your chin touches your chest and hold it for a second, then tilt your head all the way back letting gravity pull it back and hold it there for a second. Do this about 10 times.
5. Make a fist and then stretch your fingers out wide and continue clasping and extending your fingers.
6. Look all the way to your left, hold it for a second, look all the way to your right, and hold it for a second. Do this several times.
Daniel Gauthier is a technology consultant with TwinBytes Inc. Contact him at 416.570.5591 or via www.twinbytes.ca.
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