1. Avoid resting your elbows on armrests while keying. Your elbows should be at your side, free to move, if needed.
2. If you use a mouse, place it as close to the keyboard or as close to you as possible. If you don't have room next to the keyboard, try putting your mouse on a clipboard in your lap periodically.
3. Don't squeeze the mouse! Gripping your pointing device with too much force causes unnecessary strain on your upper extremities.
4. Avoid bending your wrist to the side while using a mouse. Keep your wrist in a neutral position. Don't plant your wrist and twist your hand when pressing the "Enter" key.
5. Avoid tilting your keyboard toward you: Minimize the keyboard angle.
6. Avoid pounding on the keys when you type.
7. Long nails tend to make you use awkward postures while keying. Keeping nails trimmed will help you use neutral postures.
8. Shake your hands out periodically and perform stretches regularly to relax muscles and promote blood flow.
9. Break up computer tasks, if possible.
10. Place your hands in your lap periodically to rest your arms and hands.
11. Stay fit! Regular exercise can benefit your posture, circulation, concentration, and relieve stress.

REMEMBER... To use good overall posture when using a computer.

1. Sit upright with your feet flat on the floor or supported on a sturdy surface.
2. The normal curves of the spine should be maintained, even while sitting.
3. Ideally, elbows should rest comfortably at your side and forearms should be parallel to the floor.

FOR MORE ERGONOMIC TIPS

visit: Duke University Ergonomics
visit: The Ergonomics Center of North Carolina

ERGONOMIC POSITIONING SURVEY

HEAD

1. Is your head directly over your shoulders, without straining forward or backward, about an arm's length from the screen?

NECK

2. Is your neck elongated and relaxed?

SHOULDERS

3. Are your shoulders kept down, with the chest open and wide?

BACK

4. Is your back upright or inclined slightly forward from the hips?

5. Does your back maintain the slight natural curve of the lower back?

ELBOWS

6. Are your elbows relaxed and at about a right angle?

WRISTS

7. Are your wrists relaxed and in a neutral position, without flexing up or down?

KNEES

8. Are your knees slightly lower than the hips?

CHAIR

9. Is your chair slightly forward to facilitate proper knee position?

SCREEN

10. Is your screen at eye level or slightly lower?

FINGERS

11. Are your fingers gently curved?

KEYBOARD

12. Is your keyboard flat (for proper wrist positioning) or just below elbow level?

FEET

13. Are your feet firmly planted on the floor?