Stretch at least a few minutes every hour.2 Think about the curvature of your hands as you place them on the keyboard. Doing so improves typing and decreases chances that you'll injure your hands after lots of use of typing at the keyboard. If you have an injury or discomfort in the part of your body you're stretching. Fold-out the keyboard stand from the back top corners of the keyboard. Check with your doctor before stretching.The intensity or do not do the stretch at all. No pain should be felt during the stretch. Gripping/pinching of your mouse stresses the tendons in the forearm and increases pressure in the carpal tunnel by up to five times. Typing or mousing with wrist positions that are out of neutral, or with excessive wrist motion increases the strain on forearm muscles and wrist tendons.Ĭonstant resting of the wrist on the wrist rest puts direct pressure on the carpal tunnel and causes overuse of wrist tendons. They help balance your body for keyboarding. Positioning Yourself: feet flat on the floor. If you sit too close, you will not be able to reach the keys below home row. If you sit too far away, you will not be able to reach the keys above home row. Relieving Discomfort Through Body Mechanics: Hand-span tells you how far you should sit away from your keyboard. Elbows should not bear weight on armrests while typing).īackrest Position: Adjust lumbar support to fit comfortably in the small low back arch (a small rolled up towel may provide additional support). Position the chair height so that your hips are 1-2" higher than your knees.Īrmrest Position: Adjust armrests 1-2" below elbows, when elbows are at right angles. ** Your Keyboard should be flat and never propped up in back.Īny equipment position that causes you to constantly rest your wrists or forearms in a stationary position as you type, can lead to overuse of the wrist tendons. If you can't adjust your keyboard height, raise your chair height, and get a footrest to properly support your legs. Keyboard/Mouse Height: Adjust the height of your keyboard so that, while typing, your shoulders are relaxed, wrists are flat, and elbows are bent to 90 degrees and resting at your sides (i.e., neutral). Poor positioning of the keyboard or mouse can lead to overuse of small wrist tendons. Relieving Discomfort Through Workstation Setup: Swelling or pressure in this area can result in severe pain and loss of hand function. This tunnel is surrounded by the Carpal Ligament, and has little room for compromise.
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