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I’ve got something called Repetitive Strain Injury. It’s effecting my typing. But I have help, and with the exercises etc., I should be ok.
I just have to type much slower, with flat wrists.
As for modelling that’s something which I will work on in due course. Strengthening exercises will hopefully help with that too.
It will maybe be a couple of years before it gets better.
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Most people seem to use the keyboard's feet to prop it up at the back. I find this typing position uncomfortable then starts to become painful I pop them back in to make the keyboard flat & find it much more comfortable this way/
When I did IT support, I got the impression that most people stood them up because 'they have been put there so it must be good to use them'.
Find a position comfortable for you, although it sounds like it may be a little too late for this. Varying your position may also be helpful, just like you should regularly re-focus your eyes.
Giving your wrists a gentle shake or stretch every few minutes should help too.
I also have a chair with arms a similar height to my desk & find myself typing with my elbows rested on them.