Resting your wrists while typing is a common habit, but this action can introduce significant strain over time. The fundamental truth of ergonomic typing is that the wrist joint itself should not bear the weight of the hand or arm during active keystrokes. Instead, the goal is to maintain a specific alignment that minimizes stress on the delicate structures passing through the wrist. Understanding this principle is the first step in preventing cumulative trauma and discomfort associated with prolonged computer use.
Maintaining Neutral Wrist Position
The correct typing posture centers on achieving a neutral wrist position, meaning the wrist should form a straight line directly from the forearm through the back of the hand. This alignment ensures that the wrist is neither bent upward (extension) nor bent downward (flexion). The thumb should also remain in line with the forearm, avoiding any sideways tilt toward the pinky finger (ulnar deviation) or the thumb (radial deviation).
When actively typing, your hands should effectively “float” just above the keyboard keys, rather than being anchored to the desk or a support. Movement should be initiated primarily from the larger muscle groups in the elbow and shoulder, allowing the entire arm to move slightly to reach distant keys. This technique prevents repetitive movements of the wrist joint from becoming the main source of strain. Maintaining this floating posture relies on a properly adjusted chair and desk height that allows the elbows to remain bent at approximately a 90 to 110-degree angle close to the body.
Understanding Pressure and Compression
Resting the wrists or using them as a pivot point during typing is harmful because it introduces sustained pressure and awkward angles to the underside of the wrist. This pressure directly compresses the soft tissues, specifically the median nerve and the flexor tendons, as they pass through the narrow channel known as the carpal tunnel. Non-neutral postures, such as bending the wrist upward or downward, also increase the fluid pressure within this tunnel.
Sustained internal pressure on the median nerve can impede microcirculation, leading to nerve irritation and restricted blood flow. Over time, this mechanical compression can result in symptoms such as numbness, tingling, weakness, or pain in the hand and fingers. Increases in carpal tunnel pressure, which occur from resting incorrectly, increase the risk of developing conditions like Carpal Tunnel Syndrome. Keeping the wrist elevated and straight is a preventative measure against chronic nerve and tendon issues.
Essential Ergonomic Setup Components
Achieving the required neutral wrist posture starts with the physical setup of the workstation, beginning with the chair height. The chair should be adjusted so the forearms are level with the keyboard and parallel to the floor, allowing the elbows to rest comfortably at a right angle. This correct height prevents the shoulders from shrugging up and helps align the wrists without effort.
The keyboard should be positioned close to the body and flat or with a slight negative tilt—meaning the keys closest to the user are slightly higher than the keys farther away. Using the small feet on the back of the keyboard to tilt it up increases wrist extension and should be avoided. A “wrist rest” is better described as a palm rest, and its use must be strictly managed. It should only contact the heel of the palm during brief rest periods between typing bursts, and never while actively typing.
Active Maintenance and Typing Habits
Beyond the physical setup, preventing strain requires adopting active behavioral habits throughout the workday. The most effective strategy is implementing frequent, short breaks, often called micro-breaks. Ideally, a person should pause for 30 seconds to two minutes approximately every 20 to 30 minutes of continuous typing.
These interruptions should be used to move the body and perform light stretches that counteract the static nature of typing. Simple movements like gently rotating the wrists clockwise and counter-clockwise, or extending and flexing the hands and fingers, help maintain mobility and refresh the muscles.
Taking a micro-break also provides an opportunity to momentarily look away from the screen. This allows for applying the 20/20/20 rule—looking at something 20 feet away for 20 seconds—to reduce eye strain. Incorporating these small, consistent breaks manages the cumulative fatigue that leads to long-term injury.