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Old 11-23-2013, 09:11 PM   #1
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Default Desk related muscle tightness /pain / solutions?

Anyone else experience painful tightness in their neck, arms, and upper back from using a mouse a lot ?

I get really tight the right side of my neck, right shoulder, and upper back after a day of computer use. I use a computer to work so, not using it- is not an option.

I get a really localized, painful, cramp behind my right shoulder blade (trigger point spasm?) It feels like a knot, there.

Any suggestions on how to loosen up? Any stretches ? Exercises?
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Old 11-23-2013, 09:52 PM   #2
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I get a lot of back tightness from sitting all day for work. Walking 20-30 minutes a day has seemed to help with that, but I can't speak on neck and shoulder issues.
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Old 11-23-2013, 10:15 PM   #3
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Get a lacrosse ball and try to get into that trigger point. It will be painful but may help
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Old 11-24-2013, 11:27 AM   #4
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Are you at a job where you are able to get up several minutes every half an hour?
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Old 11-24-2013, 11:33 AM   #5
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Quote:
Originally Posted by jwood View Post
Get a lacrosse ball and try to get into that trigger point. It will be painful but may help
Thanks- I have no idea where to find a lacrosse ball in Texas but I will try a golf or tennis ball.
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Old 11-24-2013, 11:37 AM   #6
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Quote:
Originally Posted by BendtheBar View Post
Are you at a job where you are able to get up several minutes every half an hour?
Usually.....

but I think the damage is cumulative - I tighten up almost as soon as I start using the PC / mouse.

I am sure it was originally ergonomic - related but I do not have many options there. I move around a lot (work site to work site) so I have to sit & work where the client allots my space..... its a job, someone has to do it.
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Old 11-24-2013, 11:40 AM   #7
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Hey SCS, I had similar issues, but have found a couple of things help reduce the pain.


I work on a pc for 8 hours a day, then do some work on this during my lunch and after work, so I can be on a pc for up 11 hours a day.


every 60 to 90 mins I get up and rotate my arms windmill style,
slowly and gently, 10 reps each direction.
then I do some gentle triceps extension type of stretch.

in the mornings I get a resistant band and I do some should dislocations,
2 sets of 10 reps,

and then I do 2 sets of 10 reps band pull aparts.


Things are significantly better since I started doing this, but still not perfect.
Hope this helps






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Old 11-24-2013, 11:49 AM   #8
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I found this warm-up helpful:
https://www.leanbodiesconsulting.com...-body-warm-up/

Also, regular massages (if it's in your budget) and these bad boys have strengthened my mid/lower traps:
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Old 11-24-2013, 11:50 AM   #9
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[QUOTE=syn;430372]Hey SCS, I had similar issues, but have found a couple of things help reduce the pain.


I work on a pc for 8 hours a day, then do some work on this during my lunch and after work, so I can be on a pc for up 11 hours a day.


every 60 to 90 mins I get up and rotate my arms windmill style,
slowly and gently, 10 reps each direction.
then I do some gentle triceps extension type of stretch.

in the mornings I get a resistant band and I do some should dislocations,
2 sets of 10 reps,

and then I do 2 sets of 10 reps band pull aparts.


Things are significantly better since I started doing this, but still not perfect.
Hope this helps

Thanks ! I tried these movements as the vids were playing ( minus the band itself) I felt minor relief instantly!! I will have to make these a part of my daily routine.... I do the 8 to 11 hrs a day thing too so, really, thank you!!
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Old 11-24-2013, 11:55 AM   #10
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No Prob man

Even if you don't a resistant band you could use bungey cord for a bike, You can pick this up in a euro saver shop (dollar store)


I eventually picked up some ever last Resistance bands.
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