Static positions, repetitive motions, and long hours of computer work contribute to shoulder tendinitis, bursitis, nerve impingement, muscle imbalances, poor posture, and fatigue. According to the National Institute of Occupational Safety and Health (NIOSH), 70 million Americans use a computer for work, with the majority in front of a keyboard the entire day. Eliminate and prevent computer-related shoulder troubles with motion, stretching, and strengthening exercises during frequent short breaks from the computer.
Arm Circles
Arm circles provide a short respite from stagnant keyboarding positions, and boost blood flow to tight shoulder muscles. Stand tall, extend your arms out to the sides with your palms facing the floor, so you resemble a "T." Inhale, and slowly roll your shoulders backward, feeling your shoulder blades rotate. Exhale at the bottom of each circle. Perform five to 10 repetitions, then switch directions, and perform five to 10 reps moving your shoulders forward. Repeat this procedure, adding more arms movement to create larger circles; do the same number of reps.
Airplane Stretch
This stretch can alleviate muscle tightness in the chest, ribcage, and anterior shoulders. Stand or sit up straight, with your arms hanging at your sides. Inhale, and stick your chest out as far as you can. Stretch your arms backwards as far as possible, with your elbows straight and palms facing the floor, as if pretending to be an airplane. Maintain a comfortable stretch for 20 to 40 seconds, relax, and repeat two or three times.
Shoulder Stretches
Target all the muscles of the shoulders and upper arms by stretching them at three distinct angles. First, stretch the back of the shoulder. With your right elbow bent slightly bring your right arm in front of you. Use your left hand to grab the back of your right upper arm, and pull it across your chest. Hold a comfortable stretch for 30 to 60 seconds, then repeat with the opposite arm. Target the muscles differently by performing the identical stretch with the right arm in front of the neck, and above the opposite hand. Stretch the lower shoulder, armpit, and triceps by raising your right arm overhead and bending your elbow. With your left arm, grab your right wrist, and pull directly to the left. Hold for a comfortable stretch for 30 to 60 seconds, then repeat with the other arm. Stretch the front of the shoulder by bending your right elbow, placing your arm behind your back and reaching up as high as you can. Hold a comfortable stretch for 20 to 40 seconds, then repeat with the left arm.
Scapula Retraction
Utilize this strengthening exercise immediately after stretching to achieve the best results. Stand or sit with proper posture. Interlace your fingers behind your head and point your elbows directly out to the sides. Inhale, and pull your shoulder blades backward and downward in a pinching fashion. Hold this muscle contraction for six seconds to strengthen the middle back. Exhale, and repeat three to 10 times.
Take Precautions
Never self-diagnose an injury, and always consult a physician before beginning an exercise program. Work within your abilities, and never execute an exercise that elicits or increases pain or symptoms.
References
- "Working on the Ball"; Clapp & Ribichaud; 2006
- SpineUniverse: Workstation Ergonomics: Take a Break!
- Stretch Now: Exercises - The Shoulders
- The Praveen: Computer & Desk Stretches
- Fitness.com: Arm Circles
