Do you have mouse shoulder?

With many more of us working from home and in sometimes odd positions More of us may be developing what is called mouse shoulder. I have noticed several of my clients with similar symptoms recently. One of them brought this condition to my attention.

What are the symptoms?

1. Pain in the shoulder that uses the mouse

2. Tightness and pain in the neck, upper back, and around the shoulder blade

3. Decreased movement in neck and shoulder especially overhead movement

4. Headaches

5. Dull ache or burning sensation in the shoulder

6. Numbness or tingling down the arm and/or fingers

What causes it?

Mouse shoulder occurs when you are using a mouse or keyboard and do not have proper support of your forearm causing increased strain on the long head of the biceps and shoulder muscles. Your hand has to complete the fine movements on the mouse or keyboard and that leaves the upper arm muscles for support. In addition to poor support increased stress at work will add to the tension.

What can you do for it?

1. See a myofascial release therapist to aid in releasing the tight upper trapezius, biceps, triceps, and scapular muscles.

2. Use heat to relax this area prior to stretch or exercise

Stretches

1. Complete self myofascial release using yoga balls in tight areas. Be sure that you hold for at least 2-3 minutes, breathe, and relax into it. Never force. You can either lay on the floor on the ball or put the ball in a long sock and push up against a wall. You could also try a Thera cane massager.

2. Corner wall stretch (pec stretches)- standing in the corner of a room with forearms on wall lean into the corner. You can also do this in a doorway.

3. Biceps stretch- standing along a wall extend your arm out strait with palm against wall then turn your body parallel to wall.

Exercises

1. Complete chin nods slowly with neck in neutral position

2. I exercise- one your stomach with arms by your side and palms up lift light 2-3# weights off of the floor

3. T exercise- on your stomach and arms out to side (like a T) set your shoulder blade and then lift arms up to the ceiling with thumbs up.

Make sure that your posture is correct when you are at your computer/desk.

1. Ankles, hips, and knees at 90 degrees. You may need to adjust your chair or desk height.

2. Keep your mouse close to you. When you extend out your arm you exacerbate the problem

3. Be sure that your arms are properly supported especially the mouse arm. You may need to adjust arm rests or even purchase and arm rest that attaches to your desk.

4. Look into getting an ergonomic mouse.

Most importantly….Take frequent rest breaks through the day at least every hour or two and stretch everything out!