Position keyboard and mouse to keep wrists neutral

Place your keyboard and mouse so that your shoulders stay relaxed, elbows bend at 90 degrees, and wrists remain straight. This prevents the hunching and overreaching that cause upper-back and shoulder tension over time.

Steps

1. Center the keyboard directly in front of you, close enough that elbows stay bent at roughly 90 degrees and remain near your sides.
2. Keep wrists straight while typing, avoiding upward, downward, or lateral bending. A palm rest can support the heel of the palm.
3. Place the mouse immediately beside the keyboard to eliminate reaching.
4. Ensure forearms stay roughly parallel to the floor.

Tips

• Alternate the mouse hand occasionally to balance strain.
• A split or ergonomic keyboard can ease shoulder tension for heavy typists.
• If the desk is too high, raise the chair and add a footrest rather than shrugging your shoulders up.