Relieve Shoulder Blade Pain: Simple Exercises for Computer Users

If you’re a regular computer user,

you might be familiar with that nagging pain in your shoulder blade after long hours at your desk.

This condition, commonly known as “mouse shoulder,”

is becoming increasingly prevalent among desk workers.

Let’s explore what mouse shoulder is, why it happens, and simple exercises you can do to prevent it.

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What Is Mouse Shoulder?

Mouse shoulder is a common problem that happens when you overuse the muscles around your shoulder blade.

It occurs because your arm is always reaching forward to use the mouse,

which pulls your shoulder blade out of its normal position.

Over time, this creates an imbalance in your muscles:

• Some muscles get overstretched: Like the ones in your upper back (rhomboids, trapezius, and rotator cuff).
• Other muscles get too tight: Like those in the front of your shoulder (biceps, chest muscles, and front shoulder muscles).

This can lead to symptoms like tightness, soreness, burning pain, or even tingling and numbness in your arm.

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How to Modify Your Desk Setup

Preventing mouse shoulder starts with improving your workstation ergonomics.

Here’s how:

• Position the Mouse Correctly
  • Keep the mouse close to your body to avoid overreaching.
  • Use a smaller keyboard or a detached number pad to free up space.

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• Support Your Arms
  • Choose a chair with adjustable armrests or attach arm supports to your desk.

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• Switch to an Ergonomic Mouse
  • Try vertical or trackball mice that reduce strain on your shoulder and wrist.

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6 Simple Exercises to Relieve Mouse Shoulder

Strengthening Exercises

• Side-Lying Front Raises
  • Lie on your side with a weight.
  • Pull your shoulder blade back and down, then lift your arm forward and upward.
  • Do 15-20 reps for 2 sets.

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• Side-Lying Shoulder External Rotation
  • With a pillow under your elbow, hold a weight and rotate your arm outward.
  • Repeat 15-20 times for 2 sets.

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• Prone “T” Exercise
  • Lie on your stomach with arms extended in a “T” shape.
  • Lift your arms toward the ceiling with a light weight.
  • Perform 15-20 reps for 2 sets.

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• Prone “I” Exercise
  • Lie on your stomach with arms straight beside your body.
  • Lift your arms while keeping shoulder blades stable.
  • Repeat 15-20 times for 2 sets.

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Stretching Exercises

• Pec Stretch
  • Stand in a doorway with your elbow at 90 degrees.
  • Lean forward until you feel a stretch in your chest.
  • Hold for 30 seconds and repeat 2-3 times.

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• Biceps Stretch
  • Extend your arm behind you, pressing your hand or palm against a wall.
  • Hold for 30 seconds and repeat 2-3 times.

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Self-Massage for Shoulder Blade Pain

Use a tennis or lacrosse ball to release tension:

• Lie down and place the ball between your shoulder blade and the surface.
• Roll gently over tight spots, holding pressure on tender areas.

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Consistency Is Key

By making simple desk modifications and incorporating these exercises into your daily routine,

you can alleviate shoulder blade pain and prevent mouse shoulder.

Remember, consistency is key!

Try these techniques for at least 4 weeks and notice the difference.

For more tips and care, visit Dr. Farjad Afzal at Khawaja Arshad Hospital in Sargodha, your trusted partner in physical therapy.

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