The Hidden Problem for Desk Workers
A lot of office workers don’t even know this. One of their biggest problems is excessive internal shoulder rotation.
It’s caused by holding a keyboard and mouse for long periods of time. This causes weak muscles and limited movement throughout the shoulders.
I was years into my good computer posture journey before accidentally discovering how dysfunctional my shoulders were (during a CrossFit class).
One day, I went to do an overhead squat with an empty (45 pound) bar. I could barely hold the bar above my head. Much less do a squat in that position.
This is when I realized my external shoulder rotation was very limited and weak. And my internal rotation was excessive. It was a very big problem.
This article is not professional medical advice. It’s based off my personal experience and opinions. For years, my poor computer posture caused muscle tension, inflammation, and chronic pain. Bad posture also decreased my mental clarity, energy level, and work productivity.
All the desk worker health tips I write about are directly related to improving posture at a computer. We are our own primary caretakers. Do your research. Make good decisions. And be the best advocate possible for your own healthcare.
Internal Shoulder Rotation and Computer-Related Pain
What Exactly is Internal Shoulder Rotation?
Internal shoulder rotation happens when the head of the humerus bone (upper arm) rotates (in the shoulder joint) toward the front, vertical midline of the body.
Internal shoulder rotation can be a good thing. We need it to be strong for necessary movements (like pushing doors open, throwing a ball, or doing pushups).
However, holding a keyboard and mouse for 8 hours (with our shoulders internally rotated) is where we get in trouble.
This causes repetitive strain, dysfunction, and overuse injuries. Our bodies weren’t designed to work in the same exact position for extended periods.
The price I paid? Muscle tension, decreased blood flow, and chronic pain.
The Computer Worker’s Dilemma
We naturally rotate our shoulders internally when placing hands on our keyboard and mouse.
This vulnerable position spreads tension throughout biceps, shoulders, chest, and neck when held too long.
We have to use a keyboard and mouse. We don’t have another option. But, there are ways to decrease our excessive internal shoulder rotation.
Solutions that Actually Worked for Me
1. Maintain neutral shoulder position at a computer as much as possible.
Neutral is the sweet spot between internal and external rotation.
It’s possible (though not easy) to type without rotating inward! Keep elbows near your ribcage and don’t let the top of your arm turn inward (in the shoulder joint).
This may require a little more muscle activation from your arms, but that means you can activate your shoulder muscles less.
2. Strengthen external shoulder rotation.
The game-changer for me was overhead squats! I started with just an empty 45 pound bar. I eventually progressed to 135 pounds at one point.
This significantly reduced my typing-related shoulder tension. Strengthening external rotation can help decrease an excessively tight internal rotation.
3. Practice long-duration, light intensity stretches.
I don’t do quick 30-second stretches. They barely help me at all. Especially after 8 hours of computer work.
Instead, I do a yoga cactus pose. Except I do it lying flat on the floor.
Here’s how I do it:
– I lay flat on the ground.
– My arms are straight, close to my sides with palms up.
– Keeping my arms straight, I slide my hands outward.
– I stop when my hands are even with my shoulders.
– Then, I bend my elbows until they form 90 degree angles (like a cactus).
– Finally, I hold this position for 5 minutes or so. I let my arms “melt” into the floor. I focus on breathing slowly and deeply.
This stretch is the exact opposite position of typing posture and it works wonders for me. It’s a light-intensity, long-duration stretch.
It’s the best method for me to counterbalance the excessive repetitive strain I’ve accumulated from years of internal shoulder rotation at a computer!
THANKS FOR YOUR INTEREST IN COMPUTER POSTURE.
If you’ve read this far, congratulations! You’re taking valuable steps to reduce computer-related injuries by improving your posture. That’s something to be very proud of!
If you liked this article on internal shoulder rotation and computer-related pain, check out my free ebook titled 3 Ways to Improve Computer Posture Immediately!
>>> Click here to download your free copy
This ebook is a great supplement to the article you just read. In this ebook, you’ll learn 3 of the most painful, poor computer posture mistakes. Then, you’ll learn how to fix those mistakes immediately with 3 simple changes to your ergonomic computer desk setup.
Go to SittingPosture.com/ebook to learn more.
Take care,
Todd Bowen
