6/12/2023 0 Comments Optimal layout height for sittingBending your wrist causes increased tendon friction and irritation. It is common to have a bent wrist while typing or using a mouse. Beyond this larger break, take frequency micro-breaks to stretch your arms and hands. Break up prolonged keyboarding with other tasks for at least five minutes of every hour. Use a soft touch when typing, and keep your fingers gently curved. Common symptoms of carpal tunnel syndrome is tingling or soreness on the palm side of your wrist. Wrist extension (bringing the back of your hand closer to the back of your forearm) causes more pressure on your carpal tunnel, which is a sensitive structure in the base of your wrist. If this tends to make you extend your wrists, lower these legs to make your keyboard sit flat. Another common reason why your wrists could be extended is that your keyboard tray itself is propped up on its small legs. Having the keyboard too low can cause you to extend your wrists to type. Your forearms resting on the edge of the desk or on the armrests of your chair should be taking the weight of your arms while typing. This means that the front of the keyboard (the side closest to you) should be level or slightly lower than the back of the keyboard.ĭo not anchor your wrists while typing, but keep them floating above the surface of the keyboard. If your keyboard is on a retractable platform, tilt it slightly away from you or keep it level never tilt it towards you. Keep your wrists straight while you are typing (as if you were playing a piano). Below is a diagram of appropriate mouse and keyboard placement. This will cause excessive neck strain and movement throughout your work day. Never have the keyboard and computer screen at different angles. Your keyboard should line up with your computer screen. This is the optimal ergonomic position for the upper extremity. Appropriate mouse placement keeps the mousing arm close to the body, the elbow bent, the shoulder neutral, and the wrist straight. A mouse that is far away from and lower than the keyboard forces the user to reach further. It should never be lower than the keyboard. Your mouse should be the same vertical height or slightly higher than the keyboard. Place the mouse as close to the keyboard as possible. Documents should be positioned beside the monitor or between the monitor and the keyboard. Consider purchasing a document ramp for this purpose. Documents should be supported on a raised vertical angle if they are being consulted while using a computer. Place occasionally used items within arm’s reach. Place frequently used items within forearm’s reach. There should be no obstruction to the knee swivel space, to ensure that transition between both spaces is easy and fluid. Ensure that your armrests are at a height where your forearms can rest naturally with your elbows bent and your shoulders relaxed.Īn straight or “L” configuration is recommended to allow easy access to both computer and open desk space. Your arm rests should not interfere with arm movements or limit your ability to sit close to your computer. Lower your chair so that your feet rest comfortably on the ground with your knees bent. Ensure that there is about a 3-5cm gap between the back of your knees and the front of your chair. Your knees should not be touching the front of the chair cushion. Your buttocks should be positioned very close to the back of the chair. Tilting your monitor back about 3 centimeters, so that your eyes naturally fall on the address bar (or URL bar) of your internet browser, will decrease the strain on your neck and keep your eyes at a comfortable level. Tilt your computer screen back away from your face to decrease the strain on your neck and eyes. Your monitor should be about an arm’s length away from you. When seated, the top of your computer screen should be where your line of sight naturally falls. With computer based tasks, you want the work surface to accommodate your computer.
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