We often reference the ‘proper sitting and typing posture’ because we all know there is a correct way to do it, but how many of us actually practice it? There is a strong bet that many of us practice detrimental habits when it comes to screen time and typing. How many of us work while sitting in bed or with our laptops on our laps while we look down at the screen? Do you actually know how to hold your wrists and elbows? What about how tall your chair should be compared to your monitor?
To start things off, you are going to need the proper chair to support healthy sitting and typing. Choose an ergonomic chair that supports the natural curve of your spine and is adjustable in height to make sure you can sit at a height level with your monitor to alleviate any neck strain from looking up or down all day at the monitor.
Keep your shoulders relaxed and and rest against your chair to support your back and spine properly. Sit up straight to avoid adding stress or strain to your back muscles. Keep your feet flat on the floor, make sure to feel comfortable doing so to ease any lower back strain. Get a foot rest if you cannot comfortably keep your feet flat on the floor while working.
It is important to keep your arms close to your side and they should be at about a ninety degree angle when using a properly positioned keyboard. Use the armrests on your chair to relax your arms when you are not using the computer or let them rest on them at a ninety degree angle while typing.
The keyboard may have supports for your wrists but they are not meant to be used all the time. To avoid injury and keep your wrists healthy do your best to get in the habit of keeping them in a neutral position instead of having them bent a lot. Rest your wrists in between typing to keep them from getting tired.
Keyboards often come with a feature that allows you to change the height and angle of the keyboard in relation to your wrists. Some people like a flat keyboard and others like it to be angled upwards. Find the most comfortable position for you by experimenting with a few options and choose your favorite. You want to be comfortable while working.
Taking care of your body is extremely important, even in an office setting, there are many injuries that can be avoided by taking the time to learn proper techniques and then implementing those into your daily work.