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Maintaining Good Posture When Typing
Repetitive and prolonged use of a computer keyboard and/or mouse can lead to muscle aches and discomfort. Posture and positioning are important. Try to incorporate the following tips into your work style to avoid problems.
1️⃣ Sit all the way back in the chair. You should make full contact the backrest starting at the hips and up through the middle back. Many modern backrests will begin to taper away as the backrest extends toward the upper back. However, you should have continuous support up to the shoulder blades.
2️⃣ Support your feet on the floor or on a footrest. The ball of your foot through to the heel should be firmly supported.
3️⃣ Knees and hips should be at about the same height. Hips can be slightly above the knees if preferred.
4️⃣ Keep your elbows in a slightly open angle (90° to 100°) with your forearms and wrists straight and level to the keyboard. The keyboard tilt can help you attain the correct arm position. A negative tilt (front of keyboard higher than back) helps when working in an upright sitting posture. If you recline, a positive tilt (front of the keyboard lower than the back) might be necessary.
Source: UCLA Ergonomics Office
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