The importance of the ergonomic desk set up - The Shoulder
/We’ve been putting out some injury-prevention desk set-up advice recently on our social media profiles warning people of the increase in injuries that we’ve seen come into the clinic since COVID-19 working from home requirements have been put in place. We all know sitting for long periods of time isn’t great for you, but what is it about the improper or even proper desk set up that actually causes injuries?
Quick test- if you’re sitting at your desk or your at-home set up, place your hands on your table just as you would to type, but keep your hands shoulder width apart. Now place your hands on your keyboard or where you would usually type. Most of us actually keep our hands roughly 5-10cm closer than shoulder width when we’re typing.
Sitting for long periods of time, typing and using a mouse for hours of the day often puts your shoulder into a forwardly rotated position. Over time this can lead to muscle shortening (don’t worry it's not permanent!), which further encourages your shoulders to maintain that positioning even after you've clocked off from your desk.
Short term you might not even notice the muscle shortening given its painless nature, especially if you don’t do a lot of upper body activities other than desk work. However, over time that inwards positioning combined with the muscle shortening can actually cause a shoulder impingement, which can cause painful symptoms as it compresses the tendons, bursae and muscles in the subacromial space (refer to image). So how do you prevent this?
Proper desk setup- Click here to check out our social media posts for some easy to follow images on how you can alter your desk set-up to prevent injuries!
Take breaks! Taking breaks of pretty much any kind throughout the day is a good idea to help prevent things tightening up. Typing breaks, water breaks, standing breaks, whatever you can fit into your day.
Stretch it out! A quick pectoralis stretch (see image below) is an easy one to do anywhere, anytime and helps prevent the muscle shortening and potential impingement risk. Hold for 10 seconds, rest for 10 seconds and repeat 10 times. If this one is too irritating, just bring your elbow closer into your body so your shoulder isn’t working as hard.
If your pain or shoulder issues are persistent or these lifestyle changes just aren’t cutting it, it might be time to see a physiotherapist. They can help reduce your pain, loosen and lengthen those shortened muscles and strengthen the surrounding musculature so you’re less irritated when holding your shoulder in those positions all day.
By Claire Crawford - current Masters of Physiotherapy student at UTS and a friendly face you may come across on the reception desk @ Total Physiotherapy
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