Shoulder injuries are common for desk workers and it can be prevented.

1. Health-Fit Corporate
Wellness
Dr. Kevin Christie

2.  Thoracic Outlet Syndrome
 Impingement Syndrome
 Neck/Shoulder Dysfunction
 The “Mouse Trap”
 Stiffness
 Postural Syndromes
 Bursitis

3. AC - AcromioClavicular
SC – SternoClavicular
GH - GlenoHumeral
ST - ScapuloThoracic

4. 3 LINES OF DEFENSE
1. Scapular Stability
2. Rotator Cuff Stability
3. Ligaments, Labrum and Capsule

5. LINE OF DEFENSE 1:
SCAPULA/SHOULDER BLADE

6.  Dynamic Stability
 The “SITS” Muscles
 Commonly Injured
 Tears
 Myofascial Conditions
 Tendonosis

7.  Labrum Commonly
Injured
 No Blood Supply
 Surgery can be
indicated, but not
necessarily

9.  Upper Body Muscle Imbalance
 Tight Chest
 Tight Posterior Neck Muscles
 Weak Mid-Back
 Weak Deep Anterior Neck Muscles
 Forward Head Syndrome
 How much does your head weigh?
 Basic Physics
 Other Related Pain Syndromes
 Shoulder Pain
 Mid-Back Pain
 Breathing Dysfunction

10.  Poor Posture Limits Shoulder ROM
 You carry this posture into activities
 Causes many shoulder conditions
 Test This Yourself

11.  Ever wonder why you have neck pain only on the right side of your neck?
 We call this the “Mouse Trap” because we are seeing many desk workers develop
significant trigger point in their Upper Trapezius muscle on the right side of their neck
from the constant use of the computer mouse.
 Every time you use the mouse, you are subtly shrugging your shoulder. These muscles on
this side are constantly activated and firing over and over again.
 This non-stop use of these muscles causes over-use strain, trigger points and even
inflammation in the area. The main muscle groups, especially the Upper Trapezius are
affected most. The Upper Trapezius originates from the base of the skull and inserts into
the shoulder area.

12. THE KEYBOARD AND
MOUSE
 There should be no twisting in your shoulders or neck. Reposition your mouse as needed
once the keyboard is in the correct position.
 Your wrists should be flat and straight in relation to your forearms when using your
keyboard and mouse. If your wrist is deviating left or right and your middle finger is not
in line with the bones of your forearm as you type, you may need a different keyboard. If
you rest your palms on the desk while typing, your wrist will be bent back to reach the
keyboard, you should have a soft palm-rest to level out the angle.
 There should be no twisting in your shoulders or neck. Reposition your mouse as needed
once the keyboard is in the correct position.

13.  Lay on your right side and have your arms straight out.
 Take your left leg and bend it by flexing your hip.
 Rotate your torso and try to reach the ground on the other side of your body.
 Make sure to maintain your left knee contacted to the ground.
 Repeat on other side.
 Perform 2-3 sets of 8-12 reps based on quality of movement.

14.  2 Different types of chest/shoulder stretches available
 Perform 3 sets and hold each set for 20 seconds

15.  Start in a kneeling position with butt back on the heels and the left hand in a fist
between the ground and your forehead.
 While keeping your arm straight and the head down, reach forward with your
affected arm as far as possible, and then spin the thumb out so the palm is facing
upward.
 Left up the entire hand (elbow straight) toward the ceiling as far as possible.
 Normal range of motion is 3-5 inches.
 Be sure to stay back on your heels through the entire exercise

16. www.moderndeskjockey.com
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