In today’s fast moving world, we are mostly found spending our professional lives in front of a computer typing or reading. If either of these actions are not performed with a comfortable posture, we can quickly find ourselves under strain and pain.
This strain can reduce our productivity and can cause us to work inefficiently. Learning just simple reading or typing ergonomics can help you reduce this strain and increase your productivity. You can also save yourself from pain that can occur in your body by sitting in a bad position for long period of time.
Why Learn Typing Ergonomics?
Learning basic typing ergonomics can help you reduce strain and pain and allows you to stay away from various physical health risks that can occur from typing for long periods such as Carpal Tunnel Syndrome. It also helps you increase your typing speed and maintain accuracy, thus increasing your productivity by double. High productivity at work not only increases your career development potential, it also gives you a competitive edge over your peers.
Typing software (read round-up review) such as Typesy do cover the importance of ergonomics in their tutors by providing info videos and exercises.
Ergonomics Associated With Keyboard Typing
The sitting and arms/wrist posture when typing on a keyboard is directly associated with strain and pain in shoulders, back, forearms and hands. If you do not maintain a correct posture, you can build tension in these muscles that can cause pain in the long term. Your ideal sitting position should maintain your back with a chair rest resting your wrists on the desk. You can also keep your feet under rest in this posture for added comfort.
Ensure that your work desk is not cluttered with too many things so you can easily position the keyboard and monitor to maintain a good posture. The area under the desk should be sufficient enough for you to move your legs freely. Your forearms must maintain a horizontal position before the keyboard and the keyboard should be placed at a distance so your wrists can rest on the table.
Typing Ergonomics – 4 Exercises
You can also perform these exercises during work to reduce strain from your body.
1. Squeezing Your Hands
You can use any object that is round in shape to perform this simple exercise. Simply clutch the round shaped object in your hand and tighten your fingers around it. Hold the object in a tightened position for a few seconds then relax your fingers. Repeat for a couple of times to get the best effects.
2. Stretch Back and Arms
Place your left hand at the center of the shoulder blades behind your back, now take your right hand above your head and try to reach the left hand. You will not be able to connect the two hands in the first few tries, but regular practice of this exercise will make it easier for you. This will help you stretch your back and arms.
3. Bending Knuckles
Place your hands on a flat surface and fold the fingers while bending the knuckles downward. This position will be held by you for a few seconds before your relax your fingers and knuckles. Performing this typing ergonomics exercise can help reduce pain in fingers and wrists.
4. Pressing the Hands
Put one hand flat on a surface and raise your fingers upward. Now take the other hand and try to pull these fingers towards your wrist. Make sure not to pull the fingers aggressively. Hold this position for a few seconds to stretch your fingers and wrists.
Typing ergonomics have been an interesting topic for a long time. Please share your tips to keep a good posture, health or to improve work performance.
Photo credit: Flickr | Creative Commons 3.0 | Mike Licht | Title: Ergonomic Blogger