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typing techniques
 
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Touch Typist

Not looking at your keys when you type is much healthier for your neck and upper back. However, typing correctly is still very important. Ideally, when you are keyboarding and mousing, movement of your hands over the keyboard should come from your shoulder muscles. Very little movement should initiate from your wrists.

This "floating" technique allows your larger muscles to perform most of the work, reducing static postures and also reducing the risk of Cumulative Trauma Disorder.

Hunt & Peck

If you are not a touch typist then you are at an increased risk for neck and upper back discomfort. If looking down at your keyboard seems to be irritating your neck and upper back, here are a few tips you may want to consider:

  1. Consider intermittently increase the height of your keyboard to avoid looking down as far over extended periods of time. While slightly elevating your keyboard may relieve neck symptoms, it may also cause discomfort in other areas so be sure to stay aware of how the change is affecting you.

  2. It is important that you take frequent breaks and change positions often. Specific micro-break stretches include shoulder shrugs, neck stretches, and mid-back stretches. These stretches should be performed during hourly breaks.

  3. Ultimately, if the root cause of your neck and upper back discomfort stems from looking down at your keyboard, learning to touch type is the best solution.