How should I position my wrist when sitting at my workstation? An ergonomic specialist will usually recommend positioning the wrist in a neutral position.
But, what does this mean?
Keeping the wrist in a neutral posture means keeping the wrist aligned with the forearm. You should be able to draw a straight line from your elbow to your palm. When typing or using a mouse, your palm should not face the screen but the floor.
How can I accomplish this?
Most ergonomic specialist will say that ergonomic consulting is like Jenga. You try to remove one piece, but always have to be careful that another section does not tip. A person who simply follows the words, “Keep your wrist aligned with your forearm” might have to raise his or her shoulders or sit far from the desk. This can lead to uncomfortable positions, shoulder, and back pain.
As with all things ergonomics, you need to make adjustment based on your own height, work habits, and regularly used computer equipment. When we say keep the wrist in a “neutral position,” your shoulders, as well, should be in a relaxed position, not raised. Your elbow should be close to your body and positioned at about a 90-110 degree angle. You should have your elbows above or level with the keyboard and mouse. To accomplish this, you might need to use an adjustable keyboard tray or raise the height of your chair. Sometimes, simply removing the legs of your keyboard can contribute to level wrist posture. I would definitely play around with the height of your chair (maybe raising it a few inches) to try and achieve level elbow and wrist posture. Use trial and error. You should always adjust the equipment you own first before purchasing a new keyboard tray.
As an ergonomic consultant specializing in office ergonomics, when I am asked the question, “What is the correct position for my wrist?” I will say, “Keep it in the neutral position. Let’s try to get you in this neutral position without impinging on the other aspects of good posture. “
Thanks for reading,
Shaul Lent CEAS, MA, OTR/L
Lead Ergonomic Specialist
Ergonomics Advnace