Keyboard and Mouse
The keyboard and mouse should be positioned so that you can sit in a natural and relaxed posture. This will help to minimize the physical stress on the muscles, joints and tendons of your shoulders, arms, wrists and hands.
The proper height of work surfaces can be achieved by adjusting the chair, the keyboard/mouse tray and/or the monitor height. If working surfaces are too high, you may have to raise your shoulders and arms which will increase the amount of effort (static muscle load) required and may result in fatigue and discomfort over time. Improper keyboard/mouse height and tilt may cause you to extend or bend your wrists upwards to reach the keyboard, adding to discomfort and possible injury. Remember to not rest your wrists on the desk/keyboard surface while actively typing, and avoid resting them on hard or sharp edges.
- Adjust the height of your keyboard to allow your shoulders to be relaxed and your upper arms to hang freely at your sides while typing.
- Keep your forearms horizontal with about a 90 degree angle at the elbow.
- Your hands should be in line with your forearms with your wrists in a neutral (not bent to either side) position.
- The keyboard tray should be flat or at a slightly negative tilt.
- Avoid resting your wrists on a hard surface or sharp edge as this will apply pressure to the undersides of your wrists.
- If you use a padded wrist rest, avoid resting your wrists while typing. Instead use the wrist rest while pausing between typing.
- Proper keyboarding techniques will further reduce stress and strain on the muscles of the fingers wrists and forearms. Type with your fingers slightly bent and press the keys lightly.
- Similar to the keyboarding posture described above, you should be able to use the mouse in a comfortable and relaxed posture.
- Position your mouse close to, and at the same level as, the keyboard so you do not have to extend your arm outwards or upwards to reach the mouse.
- The mouse itself should fit comfortably in your hand; rest your hand lightly on the mouse and avoid holding your fingers above the mouse.
- When using the mouse, avoid bending your wrist from side to side; instead, keep your wrist straight and use a larger arm motion to move the mouse.