My Fitness Coach Blog

“One Joint Shoulders a Heavy Load”
By Howard Schneider
Washington Post, Tuesday, October 7, 2008; Page HE01 (can also be found online)

The writer has been experiencing rotator cuff/shoulder issues for some time. While he works out regularly and can attribute the pain and impingement to overdoing it on aikido, shoulder and chest presses, he also recognizes that his office posture and excessive mouse use are likely the main culprit.

As someone who has worked a 9-5 job at a computer all day, I can also attest to the problems that can occur with overuse of computers (or any other device that requires similar, repeated movements) along with poor ergonomics (the science of designing the job, equipment, and workplace to fit the worker). My right neck and shoulder were always tight and sore at the end of the day. I attempted to be more ergonomic by positioning my mouse on a keyboard tray, but I often noticed my wrist turned in an unnatural position and my shoulder slightly elevated. Pushups became painful, as did other exercises that required use of the muscles around the right shoulder joint and wrist. Several massages and chiropractic visits marginally helped. However, as soon as I left the job to become a full-time trainer, my problems mostly disappeared since I was no longer at a computer all day.

According to the article, the best solutions include strength training, stretching, and ensuring proper posture. Information on ergonomics can be found on the OSHA website.

I would be happy to help with an exercise program which helps strengthen shoulder muscles and stretches tight neck and back muscles. Pilates and yoga are also great ways to increase strength and flexibility. In the meantime, sit tall and take a break every now and then!

Danielle