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The Keyboard

Most computer activity occurs with a keyboard. Whether you are typing letters, preparing reports, entering data, or preparing a presentation, if you spend a few hours of uninterrupted time at the keyboard (i.e., more than two hours), you are at risk of developing a repetitive strain injury. Each individual keystroke may not require a great deal of physical activity, but your total keyboard activity does.

How hard are your muscles working at the keyboard? If you type 30 words a minute, you will press approximately 9,000 keys per hour, or 54,000 keys every 6 hours. The average keyboard requires 8 ounces of force to press each key, or 13.5 tons of force in total moving through your fingertips every 6 hours.

To reduce this work load and its risks:

  • Position your keyboard so that you can comfortably reach it with your forearms parallel to the floor.
  • Type with your wrists in the neutral position. Your wrists should be in a straight line with your elbows while you type.
  • Take breaks periodically during the day. When Office Athlete suggests a break, take it. If you do not have the 20 seconds for the suggested stretch, at a minimum take your fingers off the keyboard for a second or two and take a deep breath.
  • Type with a light touch, pressing each key lightly.
  • While typing, do not rest your wrists on the edge of your keyboard, the edge of your desk or on your wrist rest.
  • Tilting your keyboard away from you may help you maintain proper posture.
  • A movable keyboard tray may help properly position your keyboard.
  • Do not rest on your wrists while typing.

See the Mouse, Monitor, and Chair sections for related information.