{"id":148,"date":"2018-04-13T10:01:02","date_gmt":"2018-04-13T16:01:02","guid":{"rendered":"https:\/\/blog.typing.com\/?p=148"},"modified":"2022-08-29T11:24:25","modified_gmt":"2022-08-29T17:24:25","slug":"typing-posture","status":"publish","type":"post","link":"https:\/\/blog.typing.com\/typing-posture\/","title":{"rendered":"A User&#8217;s Guide to Proper Typing Posture"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"9 Tips to Keep You Safe and Comfortable at the Keyboard\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/qQZCpMm5MB8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>When you\u2019re a kid, your body seems impervious to pain. Think of a child who can easily do a split without having intentionally stretched in her life. It\u2019s hard not to miss those days before sore feet, neck cricks, and back pain set in.<\/p>\n<p>For adults, very few\u00a0<em>don\u2019t<\/em>\u00a0know what those pains feel like. According to one survey,\u00a0<a href=\"http:\/\/www.thegoodbody.com\/back-pain-statistics\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>8 in 10 adults report suffering back pain<\/strong><\/a>, and for those who work desk jobs, more than half report the same.<\/p>\n<p>Though you might expect manual labor to be more taxing on your body, for some people,\u00a0extensive sitting and keyboard work can be even more damaging&#8211;especially if you have poor typing posture.<\/p>\n<p>That said, spending a significant amount of time behind a computer is not an automatic precursor to back pain or wrist strain. A lot of it comes down to your posture at the computer.<\/p>\n<p>Typing posture might not be the most exciting topic out there, but it\u2019s one that can make a significant difference in your comfort and quality of life. Especially as we spend more and more time behind computers.<\/p>\n<p>Proper sitting posture at the keyboard even increases your\u00a0<a href=\"https:\/\/www.typing.com\/blog\/typing-speed\/\" target=\"_blank\" rel=\"noopener noreferrer\">typing speed<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.typing.com\/blog\/typing-accuracy\/\" target=\"_blank\" rel=\"noopener noreferrer\">accuracy<\/a>. If you\u2019re a teacher or parent reading this, know that teaching your kids the proper posture early on could save them a lifetime of pain. Let&#8217;s find out what proper typing posture looks like!<\/p>\n<h2>What is proper typing posture?<\/h2>\n<p>If you have poor posture, the great news is that good sitting posture can be achieved easily, prevent a lot of strain on your body, and help you improve your typing speed and accuracy.<\/p>\n<h3>Feet and Legs<\/h3>\n<p>Make sure you sit up straight with your feet flat on the ground. Avoid tucking your legs beneath you or extending them forward.<\/p>\n<h3>Arms<\/h3>\n<p>Adjust your chair and keyboard height so your elbows are at a 90-degree angle and your arms are close to your sides. Your arms should be hanging in a relaxed posture. If your shoulders are hunched toward your ears, raise your chair height or lower your keyboard to maintain an optimal arm&#8217;s length.<\/p>\n<h3>Wrists and Hands<\/h3>\n<p>Maintain a neutral wrist position; try not to arch your wrists up too high. Keep wrists straight and fingers curved over the keys, with thumbs hanging near the spacebar. Your wrists should be floating above and parallel to the keyboard. Avoid the temptation to settle your wrists onto the wrist pad; that\u2019s for breaks between typing, not when you\u2019re actually pounding the keys. Even then, rest the palms of your hands on it&#8211;not your wrists.<\/p>\n<h3>Head<\/h3>\n<p>Keep your eyes focused on the words you are typing. If you&#8217;re typing a copy of a document, and you find yourself turning your head back and forth from copy to screen, work on improving your touch typing skills. Adjust the position of the copy so you can see it without tilting your head excessively.<\/p>\n<h2>Repetitive Strain Injuries<\/h2>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/images.pexels.com\/photos\/8005565\/pexels-photo-8005565.jpeg?auto=compress&amp;cs=tinysrgb&amp;dpr=1&amp;w=500\" \/><\/p>\n<p><a href=\"https:\/\/www.hopkinsallchildrens.org\/Patients-Families\/Health-Library\/HealthDocNew\/Computer-Related-Repetitive-Stress-Injuries\" target=\"_blank\" rel=\"noopener noreferrer\">Repetitive stress injuries (RSIs)<\/a> are various conditions caused by repetitive motions that place too much stress on a joint. Many RSIs are related to computer usage. In children, RSIs are often the result of heavy computer or video game use, texting, playing musical instruments, or certain sports.<\/p>\n<h3><\/h3>\n<h3>Carpal Tunnel Syndrome<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/images.pexels.com\/photos\/5723261\/pexels-photo-5723261.jpeg?auto=compress&amp;cs=tinysrgb&amp;h=750&amp;w=1260\" \/><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/carpal-tunnel-syndrome\/symptoms-causes\/\" target=\"_blank\" rel=\"noopener\">Carpal tunnel syndrome<\/a> is one type of repetitive stress injury (RSI). Symptoms can include wrist pain, tingling, and numbness of the hand. Carpal tunnel syndrome is not always caused by typing itself, but by repetitive motions that can inflame the nerve in the forearm.<\/p>\n<p>If you are experiencing pain or signs of injury that are related to keyboard use, try setting up a keyboard tray, a keyboard pad, or an alternative curved keyboard. Make sure you check the position of your chair and the height of desks, keyboards, and monitors to make sure your body is aligned properly.<\/p>\n<h2>Quick Tips: Workstation Ergonomics<\/h2>\n<h1><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/images.pexels.com\/photos\/389819\/pexels-photo-389819.jpeg?auto=compress&amp;cs=tinysrgb&amp;dpr=1&amp;w=500\" \/><\/h1>\n<p>When it comes to ergonomics and typing, it&#8217;s important to choose equipment and furniture that offers the right support and encourages proper body alignment. Well-designed furniture, combined with correct typing posture, can prevent fatigue, discomfort, and the development of RSIs.<\/p>\n<p>If your desk setup is all wrong, you won\u2019t be able to comply with the recommended typing posture. It\u2019s worth a little extra time and money to make sure your workstation is as comfortable and efficient as possible.<\/p>\n<h3>Chair<\/h3>\n<p>Start by choosing an office chair that has a height adjustment and support for your lower back. If it has armrests, make sure they don\u2019t impede your ability to let your arms hang relaxed at your sides while you\u2019re typing.<\/p>\n<h3>Desk<\/h3>\n<p>Next, consider keyboard height. Placing a keyboard on top of a desk often makes it too high up for proper typing position. Consider a desk with an adjustable keyboard tray. If your desk doesn\u2019t have one, you can often purchase and install one as an add-on.<\/p>\n<h3>Monitor<\/h3>\n<p>Adjust the keyboard tilt to what feels comfortable for touch typing. Many people prefer a keyboard that\u2019s tilted slightly (by extending the legs on the top, back of the keyboard).<\/p>\n<p>The screen should be at a height so when you\u2019re looking straight ahead, the top of the screen is approximately level with your eyes. If it\u2019s too low, raise it up by propping it on a book or two.<\/p>\n<h3>Keyboard &amp; Mouse<\/h3>\n<p>You want your mouse and keyboard to be as close together as possible, with the alphanumeric part of the keyboard centered on your desk. Your hands should be level with your elbows (or slightly lower) and your hands and forearms should form a straight line. Avoid bending your wrist sharply upwards or downwards to type. Try swapping out your mouse with a trackball for extra comfort.<\/p>\n<p>Normal keyboards have function keys that are placed on the side or top of the keyboard in rows or columns. An ergonomic keyboard is often designed with function keys that are arranged in a circular format. Look for a curved or split design for hands and wrists, which will help your palms turn slightly toward each other in a more natural, pronated position.<\/p>\n<p>Last, but not least\u2014<\/p>\n<h3><a href=\"https:\/\/www.hse.gov.uk\/msd\/dse\/work-routine.htm\" target=\"_blank\" rel=\"noopener\">Take Regular Breaks<\/a><\/h3>\n<p>It is recommended\u00a0to take a 5-minute break after every 30 minutes of continuous activity. Stand up, stretch. In fact, if you grab a glass of water on your break, you\u00a0get bonus healthy points for\u00a0keeping yourself hydrated as well.<\/p>\n<p>We know that not all of these adjustments we\u2019ve recommended can apply to the \u201cone size fits all\u201d workstations found in most schools and offices, but a few quick and easy changes can help ensure that you and\/or your students are comfortable as they type.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Long hours at computer can be detrimental to your health if not done correctly. Instead, keep yourself healthy and pain-free by following these 9 tips for improving your typing posture.<\/p>\n","protected":false},"author":2,"featured_media":151,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17,18],"tags":[14,21],"class_list":["post-148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ergonomics","category-typing-tips","tag-ergonomics","tag-typing-posture"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Tips for Proper Typing Posture | Typing.com Blog<\/title>\n<meta name=\"description\" content=\"Good posture is a foundational typing skill. Find out how proper typing ergonomics and posture can prevent injury and set you up for success!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.typing.com\/typing-posture\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Tips for Proper Typing Posture | Typing.com Blog\" \/>\n<meta property=\"og:description\" content=\"Good posture is a foundational typing skill. 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