Keyboard Ergonomics and Setup

科学的指位图

Overview

There are a number of ailments that can come from using your keyboard incorrectly-from short-term issues like sore wrists to long-term problems like Carpal Tunnel Syndrome. These ailments can take years to develop, and once present, can be difficult or even impossible to reverse. That’s why it’s so important - even if you’re not currently feeling pain-to position and use your keyboard properly to avoid future problems.

1. 上臂尽可能的放松. 选择一个高度可调的系统，让您将键盘稍微远离您以获得更好的姿势（负倾斜），并允许您在上臂放松并尽可能靠近身体的情况下使用鼠标

2. Make sure the height of your keyboard allows you to keep an “open angle” with your arms.
   确保键盘的高度允许您与手臂保持“开放角度”
   In the proper position, the keyboard should be placed just above the level of your lap. This is lower than most people normally place their keyboard, but lets your arms tilt downward while using the keyboard, leaving your elbows at a comfortable “open” angle. (If you don’t have an adjustable keyboard tray, you may need to accomplish this by adjusting your chair height).
   在正确的位置，键盘应放置在膝盖水平的正上方。这比大多数人通常放置键盘要低，但可以让您在使用键盘时手臂向下倾斜，让您的肘部处于舒适的“打开”角度。（如果您没有可调节的键盘托盘，则可能需要通过调整椅子高度来实现此目的）。
   

3. If your keyboard is lower than the desk surface, tilt the back edge of the keyboard slightly down (known as “negative keyboard tilt”).
   如果键盘低于桌面，请将键盘的后边缘稍微向下倾斜（称为“负键盘倾斜”）。
   Using a slightly negative keyboard tilt will help you keep your wrists in the proper (neutral) position. Try to avoid positive keyboard tilt (i.e., where the top row of keys is noticeably higher than the bottom row of keys). Also, make sure that if there are “legs” attached to the bottom front of your keyboard, they are left un-extended.
   使用稍微负的键盘倾斜将帮助您将手腕保持在正确的（中立）位置。尽量避免键盘倾斜（即，第一排键明显高于底排键）。此外，请确保如果键盘底部正面有“支腿”，它们不会伸展。

4. If you use a keyboard tray, make sure there’s enough room for your mouse.
   如果您使用键盘托盘，请确保有足够的空间容纳鼠标。
   Your mouse should be close to your keyboard so that you don’t have to reach far to grasp it.
   您的鼠标应该靠近键盘，这样您就不必伸手很远就能抓住它。

5. If you have a broad chest, consider a “split” keyboard.
   如果您的胸部很宽，请考虑使用“分体式”键盘。
   Split keyboards divide the keyboard into two halves, each of which points slightly outwards. The outward angle lets your wrists and forearms point inward without requiring your elbows to come in as far, better conforming to the contours of your body. Conversely, thinner people may find a traditional “straight” keyboard more comfortable.
   拆分键盘将键盘分成两半，每半略微向外。向外的角度让您的手腕和前臂向内指向，而不需要您的肘部尽可能远地进入，更好地贴合您的身体轮廓。相反，较瘦的人可能会发现传统的“直”键盘更舒适
   

6. Use a light touch when typing (don’t bang on the keyboard!).
   打字时轻轻触摸（不要敲击键盘！)
   Try to use the minimum amount of force necessary to depress the keys. The tendons from your fingers connect near your elbow, so striking the keys too hard can lead to problems you might not associate with your keyboard-for example, pain and inflammation in your elbows (Epicondylitis).
   尝试使用按下按键所需的最小力。手指的肌腱连接在肘部附近，因此用力敲击琴键会导致您可能与键盘无关的问题，例如肘部疼痛和炎症（上髁炎）。

7. Keep your wrists in a neutral (straight) position—not bent up or down.
   保持手腕处于中立（直）位置，不要向上或向下弯曲。
   Repeatedly bending your wrists up and down (extension and flexion) compresses structures inside the carpal tunnel in the wrist. This can cause pain and lead to injuries like carpal tunnel syndrome. When you’re typing, your forearms tend to sag as the arms tire, putting the wrists into even greater wrist extension-another good reason to take frequent stretch or rest breaks!
   反复上下弯曲手腕（伸展和屈曲）会压迫腕部腕管内的结构。这可能会导致疼痛并导致腕管综合症等伤害。当您打字时，您的前臂往往会随着手臂疲劳而下垂，从而使手腕伸展得更大——这是经常伸展或休息的另一个好理由！

8. Keep sure your elbows at a slightly open angle-90˚ or greater.
   确保肘部略微张开-90°或更大。
   Keeping your elbows bent less than 90° can cause nerve compression, leading to sore wrists and arms. Adjust the height of your chair or your keyboard tray to achieve a comfortable position.
   保持肘部弯曲小于 90° 会导致神经压迫，导致手腕和手臂酸痛。调整椅子或键盘托盘的高度以达到舒适的位置。

9. Keep your shoulders relaxed, and your elbows at your side.
   保持肩膀放松，肘部在身边。
   You shouldn’t have to raise your shoulders to get your hands to reach the keyboard-try raising your chair instead. Your forearms should be roughly parallel to the floor. If your chair has armrests, the armrests should comfortably support your elbows during rest breaks.
   你不应该抬起你的肩膀来让你的手到达键盘 - 试着抬起你的椅子。您的前臂应大致与地板平行。如果您的椅子有扶手，扶手应在休息时舒适地支撑您的肘部。

10. Don’t use wrist rests or armrests while typing-only while resting.
    休息时不要打字时使用腕托或扶手。
    If your workstation has wrist rests or armrests, be sure to use them only while taking breaks. Never use wrist rests or armrests while typing. A wrist rest should be used to rest the heel of your palm, not your wrist itself.
    如果您的工作站有腕托或扶手，请确保仅在休息时使用它们。打字时切勿使用腕托或扶手。腕托应该用来休息你的手掌脚跟，而不是你的手腕本身。

11. Stay centered on the lettered part of the keyboard.
    保持在键盘字母部分的中心。
    Keyboards aren’t symmetrical. Letter keys are on the left and the numeric keypad is on the right, but most people center themselves with the entire keyboard or keyboard tray-not the letters! This puts the keyboard a little too far to the left. If you use the letters most, it makes sense to align yourself with that section—the “B” key should be about in line with your belly button.
    键盘不是对称的。字母键在左边，数字小键盘在右边，但大多数人以整个键盘或键盘托盘为中心，而不是字母！这使键盘向左偏得太远。如果您最常使用字母，那么将自己与该部分对齐是有意义的 —— “B” 键应该与您的肚脐大致对齐