How to Do Ergonomic Shoulder Exercises

Growing numbers of employees sit at their desks in front of a computer all day, every day. Performing this type of repetitive, seated work can be detrimental to muscles and connective tissue, even causing musculoskeletal disorders and overall body fatigue. Often, your shoulders are the first to respond to workday tension, drawing tightly up around your ears. Do a series of ergonomic shoulder exercises and stretches to alleviate the strain caused by daily computer use and work stress.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Exercise band or tubing

1. Tilt your right ear toward your right shoulder, attempting to relax your left shoulder completely. If you need a more intense stretch, place your right hand on your left shoulder and gently press it toward the floor. Hold the position for 5 to 10 seconds, and then move to the other side. Repeat the ergonomic stretch five to ten times.
2. Roll your shoulders forward, making big shoulder circles while maintaining a neutral spine position. After doing 10 repetitions, roll your shoulders to the back of the room ten times. Exaggerate the movement, fully relaxing your shoulders at the bottom of your range of motion.
3. Tuck both elbows in at your sides, holding the end of an exercise band in your right hand and the remaining band roll in your left hand. Keeping your right elbow tucked, hold your forearm parallel to the floor and move it away from your body. Bring it back in and repeat the movement five to ten times. Adjust the tension of the exercise band so that you feel your shoulder and rotator cuff working throughout the exercise. Switch arms and repeat. If you need to purchase an exercise band, visit Simple Fitness Solutions for some inexpensive options and varying resistance levels (see Resources below).
4. Sit up straight in your chair with a neutral spine and tight abdominals. Alternate bringing extended arms overhead in a backstroke motion. As you reach overhead, you lengthen the muscles along the spine while building shoulder strength and increasing spinal mobility. Do this five to ten times with each arm.
5. Stretch the back of your shoulder by bringing your right arm across your chest and holding it in place for 10 to 15 seconds with your left hand. Relax your right arm and repeat on the left side, gently bringing your left arm across your chest and holding it with your right hand to maintain the stretch. Do this for 10 to 15 seconds and then relax.

Tips & Warnings

• Severe, continuing shoulder pain may indicate a serious musculoskeletal disorder. Discontinue your exercises until you seek a physician's attention if you think you have a repetitive strain injury or a degenerative condition.