neck and upper back shoulder elbow and forearm wrist and hand lower back
typing techniques
 
typing techniques
 
proper typing techniques
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Touch Typist

Both ‘hunt & peck’ and ‘touch typing’ techniques present unique situations that may lead to discomfort.  The hunt & peck method requires increased neck flexion in order to look down at the keyboard, while the touch typing technique may increase the use of forearm muscles. Additionally, research suggests that some touch typist may actually be at a slightly greater risk than non-touch typist due to an increase in stationary positioning and static postures.

Regardless of your technique, by implementing proper awareness and behavioral strategies, discomfort resulting from either technique can be minimized and efficiency can be increased. 

Touch Typing:

Although not looking at your keys when you type will help minimize neck and upper back discomfort, touch typing may increase the work required of your forearm muscles if you don’t “float” over your keys.  “Floating” is the recommended typing/mousing technique that incorporates movement of your hands over the keyboard that initiates from your

Proper typing technique

This "floating" technique allows your larger muscles to perform most of the work and minimizes stationary positioning which reduces the risk of Cumulative Trauma Disorders.

Hunt & Peck

If you are not a touch typist you may be more likely to experience neck and upper back discomfort. If looking down at your keyboard seems to be irritating your neck and upper back, consider the following:

  • 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.
  • 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.
  • Ultimately, if the root cause of your neck and upper back discomfort stems from looking down at your keyboard, learning to touch type may help.