When standing at a desk, your elbows should be bent 90 degrees, and the desk should be set up to the height of your forearms. Since your forearms are on the desk, you can rest your shoulders.
Once the keyboard is in place, adjust the height of your chair so that your knees and elbows form a 90-degree angle (see diagram). Do your armrests move up and down, or should everyone have a chair whose height can be changed? I highly recommend a chair with armrests that can be moved up and down, left and right, and forward and backward. Why do you want to make so many changes? Because your elbows shouldn’t be on the armrests while you type. When you type, your elbows and arms should be supported by your shoulders, not by your forearms. If you use an armrest while you type, your forearm muscles, which lose strength faster than your shoulder muscles, are isolated. You should move the armrests away from your body, to the left or right, so that your arms can hang freely while you type. Investing in a good chair that can be adjusted will go a long way toward reducing the risk of RSI.
Keep your arms in the same positions as when you’re sitting, but without the help of armrests. Put your keyboard about where your hips are and bend your elbows 90-110 degrees. Again, your forearms should be in a straight line with your keyboard or slightly angled down toward it. In this case, it’s even more important to use a keyboard with a negative tilt to avoid extending your wrist. Try to stand with a straight back so you don’t look like you’re going to fall over.
No, don’t put your arms on the armrests while you type. You can use it to take a short break, but you can’t rest your arm on it all the time. Because the armrests are bigger than your shoulders, you have to spread your elbows out to use them, which is bad for your upper back and shoulder. When you type, your arms and hands should float and be in a neutral position in relation to your torso (elbows not in or out).
I realized that a well-designed armrest is an important part of having a properly supported and positioned upper limb in a large multi-hospital setting where I have been reviewing office workstations for more than 20 years. Since the arm is heavy, it needs to be held up. Usually, this means resting it on a firm surface and using the proximal muscles all the time. If you have to reach forward for the desktop for a long time, you may end up with an imbalance in the shoulder’s musculoskeletal and neurovascular parts, and your wrist or forearm may hurt from resting on the front edge of the desk. The forearm will be supported over a large area, and the upper quarter closest to the body will be able to relax thanks to a flat armrest. The keyboard and mouse should be just under the hands and on a surface that is the same height as the armrest. This can be done on the desk or on a keyboard platform. I agree with you that you can use a palm rest for the keyboard if you want to, but I don’t think you should use a wrist rest for the mouse. It’s been amazing to see how quickly most clients notice a difference when we make the necessary changes to their workstation.
Where should you put your arms when you type?
Arms. Change the height of your chair and keyboard so that your elbows are at a 90-degree angle and your arms are close to your sides. You should let your arms hang down and be loose. Change the height of your chair or keyboard if your shoulders are close to your ears and your arms are too short.
When you’re sitting at a desk, where should your arms be?
Sit-stand desk ergonomics: Keep your arms relaxed and at your sides. Your upper arms, elbow, and wrist should all be in the same plane as the rest of your body. Often, this means lifting the table higher than you might think.
Should I type with my elbows propped up on the desk?
When standing at a desk, your elbows should be bent 90 degrees, and the desk should be set up to the height of your forearms. Since your forearms are on the desk, you can rest your shoulders.
How should I sit while I type?
Keep your neck and back straight and your feet flat on the ground. Your wrists should be straight and in a neutral position, and your elbows should be open at an angle between 90 and 110 degrees. As you raise your head, the top line of your screen should be where your eyes are.
Should your wrists be up while you type?
Your wrists and forearms shouldn’t be stressed when you type. By putting your wrists on a wrist rest, you can take short breaks from typing. Set a wrist rest at the right height so your wrists stay straight (level with the space bar).
What is the best way to sit at a desk?
To keep your back from getting stressed, try to sit up straight, with your upper back straight and your lower back curving with the chair. If the back of your chair doesn’t give you enough support, bring a pillow or an extra jacket to work.
Which way to type is the most comfortable?
The OSHA computer workstation etool says that the following are always important: You should be facing the keyboard right away. You should keep your shoulders loose and your elbows close to your body. Your wrists should be straight and in line with your forearms.