Posture & Ergonomics
Correct posture is not just about comfort — it directly affects your typing speed and accuracy. Hunched shoulders and bent wrists slow you down and can cause pain over months of practice. Setting up your workstation properly from Day 1 prevents habits that are hard to undo later.
Chair and Desk Height
Your chair height is correct when your feet rest flat on the floor and your thighs are parallel to the ground. If your chair is too high, your feet dangle and your lower back rounds. If too low, your knees rise above your hips and your thighs press uncomfortably.
Your desk should be at a height that lets your forearms rest parallel to the floor while typing. If the desk is too high, your shoulders rise toward your ears — a guaranteed path to neck and shoulder strain.
📐 The 90-90-90 Rule
Aim for three 90-degree angles: ankles at 90°, knees at 90°, and elbows at 90°. This neutral position distributes your body weight evenly and keeps muscles relaxed during long typing sessions.
Screen Distance and Tilt
Your monitor should sit roughly an arm's length away — about 50 to 70 centimetres. The top edge of the screen should be at or slightly below eye level. Looking upward all day strains your neck; looking down tilts your head forward and adds weight to your cervical spine.
Wrist Position
Your wrists should hover slightly above the keyboard — never resting on the desk while actively typing. Bending your wrists up, down, or sideways compresses the carpal tunnel. Think of your forearms, wrists, and hands as one straight line pointing at the keyboard.
⚠️ Wrist Rest Warning
Wrist rests are for breaks between bursts of typing, not for use while actively pressing keys. Using a wrist rest during typing forces the wrist into a bent position that increases pressure on internal tendons. Use it to rest, not to type.
Eye Care While Typing
Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This relaxes your eye muscles and dramatically reduces screen-related fatigue. Blink deliberately — people blink far less often while staring at a screen, which causes dryness and blurred vision.
⌨️ Typing Practice
Type the ergonomics passage below. Focus on keeping your wrists floating and your back straight as you type!
⌨️ Ergonomics Passage Drill
⚙️ Typing Settings
🎮 Game 1 — Posture Quiz
Answer each posture question correctly to earn stars. Three wrong answers end the quiz. How many can you get right?
🪑 Posture Quiz
⚙️ Quiz Settings
🎮 Game 2 — Word Challenge
Ergonomics-themed words will flash one at a time. Type each word correctly and fast. Build your streak!
💪 Ergonomics Word Challenge
⚙️ Game Settings
✅ Key Takeaways
Good posture means feet flat, back straight, elbows at 90 degrees, wrists floating, and screen at eye level. These habits protect your body during years of typing and keep your speed high.
Take a break every 20 minutes and never skip the 20-20-20 eye rule.