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Shoulder

 

Repetitive motions can cause pain to your shoulders and arms just as they do to your hands and wrists. To prevent long-term discomfort and extended reaching, rule number one is "keep it close." That means evaluate your workspace and put your most frequently used "tools" in the primary reach zone (i.e., the area within 18" to 22" of your reach). This will help keep your shoulders relaxed as well as help you achieve maximum comfort and efficiency.

  Health Tips
 

  • Put desk items and/or tools you continually use in places you can easily and comfortably reach.

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  • Use a telephone headset to avoid having to hold the telephone between your head and shoulder.

  •   Stretching Feels Good Naturally
     

    Take a moment to do these simple stretching exercises (see Lumbar/Back and Tension Relief sections in Health Link for more exercise tips).

     

  • Make sure your chair is stable. With your feet flat on the floor, clasp hands behind your head and slowly arch your back, bending your head backward. Hold up to five seconds.

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  • Stand in doorway and raise your right arm and place hand and arm against the inside of the door jam. Lean forward stretching muscles gently. Breathe, release, repeat. Raise your left arm, place hand and arm against the inside of the door jam.
  • Lean forward stretching muscles gently. Breathe, release, repeat. Then raise your hands above your head and grab the door jam on both sides. While holding the door jam, lean your entire body forward and hold for a count of 5, then return to standing position. Repeat.

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  • Let your arms relax at your sides, then raise your shoulders and rotate them forward and back in a circular motion. Repeat up to five times then change directions.

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    Did You Know...

    .....you can reduce shoulder fatigue by making a few easy adjustments in the way you work? First, adjust the arms of your chair to a more comfortable position (forearms parallel to the floor and wrists should be fairly straight). Move items you use frequently keyboard, mouse, coffee cup or three-ring binders to a more neutral position (within 10 to 15 of your reach) so you do not extend your shoulders forward. Also, to release shoulder stress take short breaks, perform simple deep breathing techniques and select an exercise to rejuvenate and refresh yourself.


     
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