If you spend long hours at the computer, you’re getting the practice you need to be an expert touch typist, but you may also be increasing your risk of developing a repetitive strain injury (RSI), or other problems related to the muscles, tendons, and nerves in your shoulders and back and neck. In order to stay healthy while you type, remember to use these ergonomic tips that we explain in the Typesy training program:

a. Keep your head straight and facing forward, without tipping your head up or down. The screen should be in front of you and level with your eyes. Use a document holder to bring papers that you need to refer to up to the same level.

b. Make sure your back stays supported and straight. Don’t lean forward or backward when you type. Use a lumbar pillow to support the natural curve of your lower spine.

c. Let your arms fall naturally from your shoulders – you shouldn’t have to raise your shoulders to bring your hands to the keyboard, or force your arms down either. Your elbows should form a 90-degree angle so that your wrists are flat on the keyboard.

d. Your chair should provide support for your legs, with your thighs remaining horizontal to the ground and your lower legs bending 90 degrees at the knee, forming an L shape. Use a footrest if necessary to keep your legs in the proper position.

e. Don’t stress your eyes, which are just as important as your fingers for typing. Set up your workspace so that you have enough light to easily see the screen and documents, but angle the light sources so that there is no glare on the screen. Don’t set up your computer facing a window – there will be too much contrast.

f. If you use a mouse, make sure that you have it at the same level as the keyboard, and approximately at the same height. Try not to move your arm too far to the side when using the mouse.

g. Finally, don’t forget to take a break every now and then! Even if you have a lot of typing to do, get up and stretch regularly, look away from the screen to refocus your eyes, and give yourself a quick hand massage to relax and refresh your muscles.