How to Improve Posture and Productivity
Professionals are likely to spend a considerable percentage of their office time working on the computer and typing. However, simple actions such as typing can put a strain on fingers and body if not performed properly.
This repetitive strain results in low levels of productivity and even the inability to perform a task on time. Learning keyboard typing ergonomics can allow you to effectively reduce the stress and pain often associated with typing for an extensive period of time.
Benefits of Learning Typing Ergonomics
Correcting your posture and performing a few simple exercises can allow you to avoid health risks usually associated with typing such as Carpal Tunnel Syndrome and RSI . Learning ergonomics allows you to start typing faster and thereby results in increased levels of productivity. High levels of productivity can prove to be beneficial for professionals at any point in their career development, but are particularly useful for people who want to achieve a competitive edge.
Tip: If you are in the market for typing software make sure the chosen program offers exercises or tips on how to sit correctly or move and relax fingers.
Your seated posture and your wrist position can significantly impact the level of tension that builds up within your muscles. Ideally your chair should offer a seat at the right height as well as an adjustable back rest, while also providing support to your back and thighs.
A foot rest may be necessary to get your feet in the proper position. The work surface of the desk should not be cluttered, so that you can place the keyboard and monitor in the right positions. The underside of the desk should offer space for correct posture and leg movement.
Your forearms should remain in a horizontal position and the keyboard must be kept at the proper distance in order to provide sufficient space for your wrists to rest during typing.
Typing Ergonomics: Exercises
Simple finger and body exercises can allow you to relieve the stress and tension that is associated with typing for long hours. These exercises can be performed during breaks from work.
Bending Your Knuckles
Extend both the hands on a flat surface. Next, you need to fold your fingers downwards while bending your knuckles. This position should be held for a few seconds. Extend your fingers again. This exercise should be repeated a few times for best results.
Squeezing Your Hands
Any object shaped like a hand-sized ball can be used when performing this exercise. Close the object in your hand and press your fingers tightly to engage the muscles. Release the fingers after a few seconds. This exercise should also be repeated a few times in a row.
Pressing Your Hands
Your fingers should be extended in an upward position while resting both the wrists on a smooth plane. The other hand then will be used to push the fingers gently towards the wrist. Hold this position for a few seconds, and repeat.
Start out in a standing position and rest your hands on your shoulders, with the right hand on the right shoulder and the left hand on the left shoulder. Extend your elbows so that the floor and your upper arms are parallel. Rotate the upper part of your body a few times to either side. This stretches your back muscles as well as your hip joints.
Stretching Your Back and Arms
Your left hand should start out in the center of the shoulder blades by positioning it behind your back. Then move your right hand to reach the left hand from above your head. Although your right hand and left hand might not be able to meet the first few times, regular exercise will allow you to easily perform this stretching exercise.
Typing Ergonomics is an interesting topic to help improve your typing speed and accuracy. Please share your tips and exercises in the comment section.