Computer Keyboarding Safety Tips.

We know that you or your employees or students are going to greatly benefit from our software, but we'd also like to ensure that you are aware of basic keyboarding safety issues. People that start out learning to touch type without a basic knowledge of Occupational Health and Safety Issues put themselves at risk of problems in the long term such as Carpal Tunnel Syndrome and back problems. The following are some basic guidelines that should be followed by not just people learning to touch type, but anyone who uses a keyboard for extended periods. Please consult an Occupational Health and Safety specialist for more complete information.
Sitting at the computer
1)Your feet should not be dangling, but flat on the floor. If this is not possible, a footrest is recommended. Your knees should be slightly higher than your hips.
2)A chair with lumbar support is the optimum arrangement, if this is not available, back cushions can be obtained - even a rolled up towel can offer some support.
3)Your back should be firmly supported by the back rest.
4)Adjust the seat so that you can fit 3 fingers between the front of your seat and the back of your legs
5)When extending your arms to the keyboard, your wrists should be parallel with your elbow, this minimizes strain on the muscles of your arm.
6)The top of your monitor should be level with your eyes, or just slightly below eye level. The monitor should be approximately 50 - 70cm (19" - 27") from your eyes.
7)Rest your wrists and hands when you are not typing, don't keep them in a typing position while reviewing work etc.
8)Use document holders where possible. These should be placed at the same height beside the monitor and the same distance away as the monitor.
9)It is recommended by many health professionals that a mini-break should be taken every 30 minutes for one or two minutes. During this mini-break you should try to focus your eyes on a distant object and carry out gentle stretching exercises. This could be as simple as getting out of your chair and walking a short distance and stretching your neck and arms.

Typist's chairs
1)A good looking chair isn't necessarily the best choice. If possible, your new chair should be fully adjustable i.e., controls for height, swivel, tilt. A gas lift chair is the best choice as it offers some shock absorption.
2)While armrests can be a very attractive option, they can sometimes get in the way while typing. Buy a chair that will at least allow you to remove the armrests.
3)Try and test the chair out in a "real-life" situation i.e. with a desk and keyboard in the showroom and try "air-typing" for a while. Most better office furniture stores will be equipped to allow this. If the chair feels even slightly uncomfortable after sitting in it for a minute, imaging what it will feel like after a couple of hours!
4)Sometimes a chair may look and feel comfortable in the showroom, but after extended sitting may reveal incompatibilities. Before you purchase a chair, enquirer about a returns policy. Good quality stores will give you around 7 days to "test drive" a chair.

Computer Table
1)The best kind of desk is the type with an adjustable keyboard/mouse area. If this feature is not available on your desk, special clip on trays can be purchased.
2)Organize your desk so that your most used pieces of equipment and paperwork are within arms reach.

Keyboard/Mouse
1)Ensure that the retractable legs on your keyboard are pulled back, allowing the keyboard to lay flat.
2)Use a keyboard with a wrist rest - these can also be purchased separately - these wrist rests really do work and greatly decrease fatigue and strain.
3)Your mouse should fit comfortably and naturally in your hand without any need to move any of your fingers to reach a button.
4)Ensure that the contacts inside your mouse are clean to allow for smooth use
5)Keyboards and mice should be regularly disinfected as they are a breeding ground for all sorts of bacteria.
6)Using the seating guidelines above, your keyboard should be the correct distance from you.

System
1)Your monitor screen should be regularly wiped over. Fingerprints can cause slight picture distortions that will fatigue your eyes.
2)Even a small amount of glare can cause serious eye fatigue as your vision will be constantly drawn towards the glare.
3)Using the seating guidelines above, your monitor should be the correct distance from your eyes.
4)Most modern monitors allow for various presets. As the light in many office environments will change throughout a day, you should have a preset for morning/midday/afternoon/evening. small pains to follow under tips (A&B)

DO NOT DO THESE EXERCISES IF THEY CAUSE PAIN. CONSULT YOUR DOCTOR!
WRIST AND FOREARM STRETCHES:
A: Upper forearm stretch
1. Sit with feet flat on floor.
2. Extend both arms in front of you, palms down.
3. Make a light fist with your left hand, thumb tucked in.
4. Grab hold of knuckles of your left hand so that your right thumb crisscrosses over your left
thumb.
5. Bending, pull left hand down with your right hand, keeping both elbows straight.
6. Rotate your arms counter clockwise.
7. Rotate your arms clockwise.
8. Open the fingers of your left hand and gently stretch more.
9. Follow steps 1-8 above with the right hand.
Keep your shoulders relaxed.
Keep your shoulders relaxed.

DO NOT DO THESE EXERCISES IF THEY CAUSE PAIN. CONSULT YOUR DOCTOR!
WRIST AND FOREARM STRETCHES:
B: Under forearm stretch
1. Sit with feet flat on floor.
2. Extend your lest arm in front of you, palm up.
3. Using the fingers of your right hand, pull left hand down with your right hand, keeping both
elbows straight.
4. Rotate your arms counter clockwise.
5. Rotate your arms clockwise.
6. Follow steps 1-6 above with the right hand.
Keep your shoulders relaxed.