What Is Typing Ergonomics?
Ergonomics refers to the science of identifying an optimal fit between individuals and the type of work in which they are involved. It predominantly targets the prevention of commonly encountered workplace injuries that involve stress, strains, and damage to joints associated with typing and working on computer devices.
Typing ergonomics basically looks at the ideal setting of desk equipment, correct posture, and how to accurately type while working at the desk. The primary aim of typing ergonomics is to efficiently decrease the stress and strain and the wear and tear that occurs in the joints during typing.
Why Is Learning Typing Ergonomics Important?
Scientific evidence from surveys like occupational safety and health administration statistics state that nearly 95 percent of the time spent by a desk job worker is used in typing and handling the mouse in front of the computer.
Most people only realize that their wrists and body are wrongly positioned once they feel pain in the wrists or other body parts such as shoulders, elbows, neck, and back. The amount of straining of the neck and shoulders is only noticed after developing pain in these areas.
To prevent the occurrence of such injuries for long-term health benefits, it becomes essential to get the basic facts about typing ergonomics correct. Here are some of the factors highlighting the importance of typing ergonomics.
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Learning and practicing basic principles of typing ergonomics significantly reduces strain and chronic pain, usually due to wrong workplace posture.
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It considerably decreases the potential risks of developing disorders such as carpal tunnel syndrome and other related conditions affecting physical health which result from prolonged typing hours.
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It markedly increases typing speed and improves accuracy, thereby enhancing work productivity.
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Highly efficient work productivity favors career development and provides an optimistic, competitive edge over peer groups.
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Recently introduced typing software programs help propagate the importance of ergonomics through info tutorials and exercise videos.
What Are the Frequently Occurring Typing Ergonomics Errors?
Typing ergonomics errors commonly occur while working in front of the computer longer. Some of the occurring mistakes are as follows:
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Leaning or Inclining on the Heel of the Hand and Wrist - Excessive leaning or increased inclination on the heel of the hand causes overstretching of the nerves in the wrist resulting in nerve damage and carpel tunnel syndrome.
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Continuous Working Without Break - Constantly working without pausing or taking breaks reduces the movement in the wrist joints. This increases the stress in these joints and causes injury to the muscles in the wrists and hands, leading to pain and stiffness in the hand muscles and wrist joints.
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Poorly Positioned Mouse - The mouse and the keyboard should be placed at the same level. A wrongly positioned mouse, like placing the keyboard lower than the level of the mouse, causes strain and injuries in the wrists.
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Hard-Hitting the Keys on the Keyboard - Hitting the keyboard keys or pressing them too hard damages the fingertips making them sore. Over some time, it also affects the joints in the fingers.
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Improper Sitting Posture - Sitting constantly in the wrong posture causes strain and pain in the neck, shoulders, forearms, hands, and back. If optimal posture is not maintained, tension gets built up in these muscles leading to chronic pain and long-term damage.
How to Practice Correct Ergonomics for Typing?
Practicing typing ergonomics significantly prevents these stress and strain injuries from developing, improves health status, and helps create a more productive working environment. Some of the critical typing ergonomics techniques are as follows -
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Maintaining Adequate Working Space - The working desk should have adequate free space to follow typing ergonomics. The work desk should not be cluttered and stuffed with many things. Poorly organized desk prevents proper positioning of monitor and keyboard, eventually affecting maintaining correct working posture.
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Optimal Sitting Posture - The feet should be resting flat on the floor. If the feet cannot reach the floor, a suitable footrest helps them be placed flat on the floor surface. There should be enough space for the free movement of legs under the working desk.
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Proper Positioning of the Back - The ideal position for the back is placing it straight on a chair and sitting where the back is entirely in contact with the chair. Leaning forward leads to injuries in the neck and back; hence should be avoided while working at the desk.
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Wrist Placement - The wrists should be kept neutral and not bent down or up. Neutral positioning of the wrist prevents injuries in the nerves present in the wrists and palms. The forearms must be placed horizontally, and the wrists should rest on the table.
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Monitor Placement - Placing the face too close to the monitor and staring at the screen without adequate blinking could damage the eyes leading to vision disturbances. Placing the monitor too far from the optimal eye level or at an awkward angle causes neck injuries. Ideal monitor placement is the eyes should be in line and at the same level as the computer monitor's top. Placing the monitor at the correct angle, distance, and height significantly decreased the risk of developing health hazards during work. Using a monitor arm or monitor mount (riser) ensures the proper positioning of the monitor at the optimal eye level by supporting and elevating the screen of the computer or laptop.
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Keyboard Placement - Studies show that the keyboard should be ideally placed just below the level of elbows. It should rest flat on the desk's surface or slightly sloping down (away from the operator). Using ergonomic keyboards helps achieve the negative tilt (sloping the keyboard away and down from the operator). This also favors the downward sloping of arms, hands, and thighs.
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Elbow Positioning - The open angle of the elbows should be within 90 to 110 degrees while working on the keyboard. The forearms and the shoulders are anatomically designed to rest and relax at this elbow position. During keyboard usage, keeping the arms and elbows close to the sides is essential, with the arms resting at or below a 90-degree angle. Such positioning of elbows and arms prevents muscle injuries commonly occurring during repetitive strain.
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Mouse Placement - Sensing strain or discomfort in the hands while working in front of the computer indicates improper mouse positioning. Placing the mouse on an even surface and positioning it so that the angle of the arms is below or at 90 degrees ensures comfort while working with the mouse.
What Are the Typing Ergonomics Exercises That Reduce Strain During Work?
Prolonged sitting in front of the screen and typing on the keyboard often builds tension and stress in the associated muscles leading to muscular fatigue. Following typing ergonomics exercises helps relieve the accumulated strain in the muscles while working. These simple exercises could be performed during desk work to decrease the stress and strain on the muscles.
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Squeezing the Hands - This simple exercise requires a smooth round-shaped object (squeeze ball). The round thing should be clutched with the hands and the fingers tighten around it. The object should be held for a few seconds in the tightened position and then followed by the relaxing of the fingers. This exercise should be repeated a couple of times to ensure a better blood supply and relaxation to the nerves in the hands.
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Stretching the Arms and the Back - First, the left hand should touch the center of the shoulder blades on the back, followed by taking the right hand over the head and touching the left hand. Reaching the left hand and establishing the connection would take much work. However, regularly practicing this exercise reduces stiffness, enhances flexibility, and improves the movement of the shoulder joints.
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Bending the Knuckles - The hands should be placed on a flat surface, fingers should be folded, and the knuckles should be bent downwards. This hand position should be held for a few seconds, then relaxing the hands and fingers. This bending ergonomics exercise dramatically reduces pain and associated strain in the wrists and fingers.
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Pressing and Stretching Hands and Fingers - The hands should be placed firmly on a flat surface, and the fingers should be raised upwards. Using the other hand, these raised fingers are pulled gently towards the wrist (aggressive pulling to be avoided). This position is held for a few seconds before releasing the fingers. This exercise helps to relieve the stress in the fingers and palms.
Conclusion
In today's rapidly changing world and progressing globalization, most professional lives are spent in front of the screen. Performing desk work activities in improper posture leads to strain and affects the individual's health. Learning simple typing ergonomics reduces this strain and helps to increase work productivity. It helps to maintain a good posture and ensures better health.
