Computer Shoulder Injury Exercises

Computer users often encounter neck and shoulder injuries from poor sitting posture or improper ergonomics. Repetitious arm and hand motions for mouse clicking and key strokes can cause musculoskeletal inflammation and radiating neuromuscular pain. Exercises that incorporate stretching and corrective movements are often enough to temporarily alleviate pain. Regular exercise can correct some shoulder conditions and help to prevent future irritation.

Stretching

• Several muscles, tendons and nerves from the neck, arm and upper back come together near the ball and socket joint of the shoulder. Some of the pain computer users experience occurs when subtle movements cause tissue misalignment. Stretching exercises pull muscles into loose expanded positions that allow surrounding tissue to move back into place. Most stretches for treating shoulder injuries are achieved by moving the arm, but others involve the head and neck or full spinal column. Many curative and preventive stretches can be performed without leaving the computer chair. Injured typists and mouse clickers are advised to take mini-breaks throughout the work day to do stretches at the desk. The proper combination of stretches may keep habitual computer users from incurring tissue knotting caused by misalignment.

Motion

• Exercises for treating shoulder knots and pinched nerves from computer work often rely on broad motions that extend muscles at full range. Walking fingers up a wall or extending fists outward causes the shoulder muscles to extend. The theory behind such exercises is that proper motion forces the muscles and bones to move as they are supposed to, which encourages the shoulder to correct any tissue misalignment. The right motion exercises for a particular injury are known to bring immediate relief. Daily repetitions of curative motions often adjust tissue alignment and relieve symptoms completely. After successful results are achieved, motion exercises are used for strengthening shoulders against further complications from computer use.

Therapy

• A physician is often the best judge of shoulder disorders from computer use. An accurate diagnosis of the condition suffered by a patient allows a doctor to recommend the best corrective exercises. Using the wrong exercises may complicate an injury. A computer user may be instructed to make ergonomic changes in the chair, desk height and mouse location to aid in the treatment and prevention of computer-related pain. Often physical therapy, massage therapy, orthopedic pillows and medications are prescribed along with exercise to cure a computer acquired shoulder injury. Seek professional medical help for pain that persists more than four weeks. Some conditions can lead to permanent nerve damage and loss of the use of an arm.