Avoiding shoulder and neck injuries at your desk

Do you ever feel tension in your shoulders and neck?  Have you ever noticed how when you’re stressed you hold your tension in your shoulders?  Do you work at a computer for hours on end without taking a break?

 There are a few things you can do to help minimize that shoulder and neck tension:

  • Sit with proper posture.  When you are typing, your elbows ought to be able to stay at approximately a 90% angle, arms close to your body.  Your keyboard and the mouse should be close so that you’re not leaning forward to use them.  Mayo Clinic has a great diagram of how you should be seated at your desk:  http://www.mayoclinic.com/health/office-ergonomics/MY01460
  • Every 20-30 minutes, at least stand up and roll your shoulders to loosen up your muscles and get the blood flowing for a few minutes.  If you have trouble remembering, set a recurring alarm to remind you.
  • At your lunch break and again after work, warm up your muscles for 5 minutes and do the stretches I described in my series of blogs on stretches:  http://annieelmerpersonaltrainer.areavoices.com/category/stretches/
  • If you talk on the phone a lot while at your desk, get a headset. 

These are just a few tips to help alleviate stress on your shoulder and neck.  If you have recurring shoulder and neck pain, please consult with your physician.  These tips are not intended to replace medical attention.

Take good care of your posture to help avoid shoulder and neck issues.  It’s better to take a little time now than time off recovering from an injury!

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