Ergonomic Roadmap – Spotlight on Keyboard Proper ergonomics play a key role in our overall health and well-being. To increase the safety, comfort, and performance of team members, it is important that we all take a proactive approach to ensuring our workspaces are adjusted correctly. The keyboard component is the third area of review and has five aspects to consider: • • • • •
Keyboard Height Keyboard Position Wrist Anchoring Keyboard Alignment Mouse Position
Correct keyboard placement is an invaluable tool in promoting healthy posture and when used properly, encourages a relaxed and comfortable working experience. Keyboard Height When seated properly, the keyboard placed either on a desk or tray, should be approximately level to your rested elbow height, which is when your shoulder and elbow are in a 90-degree angle. • •
If your shoulders shrug, or your elbows are raised, the keyboard is too high. Adjust to proper height. If your desk does not adjust, consider raising your seat height to close the gap. Sitting on a cushion or pillow will also work and is a good option for remote team members. Be mindful to keep feet firmly planted on the floor. Use a footrest, sturdy box or stack of books if needed.
Keyboard Position When seated all the way back in your chair, maintaining contact with the backrest, your keyboard should be usable without reaching. •
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If you find you are stretching your arms out to type, the keyboard is too far away. Reposition and bring closer to you, aligning with the front edge of desk, but leaving enough room on the desk to support the wrists. When typing, your shoulders should be relaxed with your elbows close to your body, wrists straight and in line with your forearms.
Wrist Anchoring When typing, wrists should be free from contacting a hard surface. When wrists are in contact with a hard surface it is known as wrist anchoring. • •
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Glide the heel of your palm over the mouse surface to keep your wrists straight, using your whole hand to gently move the mouse. Consider using a cushioned palm support, or keyboard wrist rest, directly in front of the keyboard to eliminate contact pressure. Use only to rest the heel of your palms, and not your wrists. Supports of this kind are only to be used while resting and taking breaks and not during typing. If a palm support is not available, a thin rolled-up towel can be used to rest the heel of your palms on. To soften the hard edge of a table surface for remote workers, a hand towel placed underneath the keyboard works well.
Keyboard Alignment Align the spacebar of the keyboard with the midline of your body, or as close as possible for proper alignment. •
When the keyboard is not properly placed, it can promote unnecessary rotation of your neck and/or trunk.
Mouse Position Your mouse should be positioned as close to your body as possible to reduce the need to reach with your arm, extend your elbow, or lean to one side to use. • • • • •
If you find you are reaching or leaning to use the mouse, move it closer to your keyboard to reduce reach and potential muscle fatigue. Ensure your mouse is at the same height as your keyboard to avoid moving your arm up and down to the different levels. Use small movements and your whole hand to move the mouse, rather than using your wrist only. Relax your hand and avoid a tight grip on the mouse. If available to you, consider alternating hands during prolonged use of a mouse.