When sitting at the computer, the common setup is to have the keyboard, then the mouse beside it.
When sitting at the computer, the shoulder blade is pulled forward and out to the side. Even though it seems as if there is no effort in keeping this position, muscles are working hard to keep the shoulder blade and arm in place.
Muscles at the back of the shoulders such as the rhomboids, trapezius, rotator cuff, and deltoids are stretched out while muscles at the front of the shoulder such as the biceps, pecs, and anterior deltoids are in a shortened position.
Most people get pain in the areas around the shoulder blade and shoulder area. Things would feel tight, achy, sore, some people describe a burning pain in those areas, and occasionally people might complain of numbness and tingling down the arm.
So what are some things you can do for yourself?
1) CORRECT YOUR MOUSE POSITION!! The main thing is that you want the mouse closer to the body and your elbow needs to be supported:
-There are keyboards that don't have number pads attached so that the keyboard is smaller allowing you to bring the mouse closer. If you still need a number pad, you can attach that seperately. There are also mini keyboards with all the keys included, just in a smaller format so it leaves space for the mouse beside it.
- Use a chair with arm rests, and if you don't have room for arm rests, there are arm rests that can attach to your desk.
- Experiment with different types of mice if you are doing a lot of clicking with the mouse. Different mouse designs will have the hand in different positions that may be more comfortable for you.
2) Do some exercises to counter the lengthened muscles around the shoulder blade and shoulder, and stretch the shortened muscles in the front.
Strengthening:
These strengthening exercises have been shown to activate the muscles controlling the shoulder blade without over using the frequently tight upper trapezius.
· Sidelying shoulder flexion: Lay on your side with a light weight. Start with your arms at your sides, set the shoulder blades by pulling them back and down. Then, bring the arm forward and up toward the head. Keep the movement slow and controlled. Do 15- 20 reps, 2 sets.
· Sidelying shoulder external rotation: Lay on your side again with a light weight. Have a pillow between your elbow and the side of your body. Hold the weight at 90 degree elbow bend, then turn the arm outward. Repeat 15-20x, 2 sets.
· Prone "T" exercise: Lay on your stomach with a light weight in hand. Set your shoulder blade, and point the thumb toward the ceiling. Slowly raise the arms out to the side and up toward the ceiling. Repeat 15-20x, 2 sets.
· Prone "I" exerciese: Lay on your stomach with the weights beside your body. Set the shoulder blades, then lift the weights up off the floor. Repeat 15-20x, 2 sets.
Stretches:
· Pec stretch: Start with the elbow bent at 90 degrees, and lean into the doorway. Then change the angle where the arm is up high, and this will get a different area of the pec. Hold 30 seconds and repeat 2-3x.
· Biceps stretch: Stand right beside a wall, and straighten out the elbow behind you and rest the palm against the wall. Hold 30 seconds and repeat 2-3x.
3) Self massage. This helps relieve trigger points that may have formed in the various muscles. Find a tennis ball or lacrosse ball and put the ball against you and a wall. Roll around and find a painful spot, then hold until the pain subsides. Just keep rolling around the shoulder blade, and the space between the shoulder blade and spine and find as many tender points as you can following this procedure.
So there you have it, all the things you can do for yourself to help ease your mousing shoulder pain. Try doing this daily for a week and see if you can start noticing some changes!
Cools, Ann & Dewitte, Vincent & Lanszweert, Frederick & Notebaert, Dries & Roets, Arne & Soetens, Barbara & Barbara, Cagnie. (2007). Rehabilitation of Scapular Muscle Balance Which Exercises to Prescribe?. The American journal of sports medicine. 35. 1744-51. 10.1177/0363546507303560.
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