Understanding and Preventing Shoulder Pain

Health-Fit Corporate Wellness

Dr. Kevin Christie

Thoracic Outlet Syndrome

Impingement Syndrome

Neck/Shoulder Dysfunction

The “Mouse Trap”

Stiffness

Postural Syndromes

Bursitis

AC - AcromioClavicular

SC – SternoClavicular

GH - GlenoHumeral

ST - ScapuloThoracic

3 LINES OF DEFENSE

1. Scapular Stability

2. Rotator Cuff Stability

3. Ligaments, Labrum and Capsule

LINE OF DEFENSE 1: SCAPULA/SHOULDER BLADE

Dynamic Stability

The “SITS” Muscles

Commonly Injured

Tears

Myofascial Conditions

Tendonosis

Labrum Commonly Injured

No Blood Supply

Surgery can be indicated, but not necessarily

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

Poor Posture Limits Shoulder ROM

You carry this posture into activities

Causes many shoulder conditions

Test This Yourself

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.

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.

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.

2 Different types of chest/shoulder stretches available

Perform 3 sets and hold each set for 20 seconds

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

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