Physiotherapy in Sherwood Park incorporates five stretching exercises specifically designed to alleviate mouse shoulder or shoulder pain caused by prolonged computer use:

Neck Stretch:

• Keep your back straight and stand or sit with good posture.
• Gradually incline your head towards your right shoulder, sensing a mild stretch along the left side of your neck.
• Hold the stretch for 15-30 seconds.
• Repeat on the other side.
• Perform 2-3 repetitions on each side.

Benefits: The neck stretch exercise packs a bunch of benefits into one simple move. It helps improve flexibility, ease tension, enhance posture, and promote relaxation—all while preventing injuries. By gently tilting your head towards each shoulder, you target those neck muscles, making them more flexible and reducing the discomfort that comes from sitting too long or working at a computer. Keeping your spine straight during the stretch is key. It encourages good posture; this, in turn, diminishes pressure on your neck and shoulders, aiding in injury prevention.

Upper Trapezius Stretch:

• Sit or stand tall, keeping your spine straight.
• Softly incline your head to the side, drawing your ear closer to your shoulder until you sense a stretch along the side of your neck and upper trapezius muscle.
• Hold the stretch for 15-30 seconds.
• Repeat on the other side.
• Perform 2-3 repetitions on each side.

Benefits: The upper trapezius stretch is a game-changer for easing tension in your neck and upper shoulder muscles. Just by gently tilting your head to each side, you can boost flexibility, improve your range of motion, and enhance your posture. Holding the stretch for a bit not only helps your muscles relax but also adds a touch of mindfulness to your day.

Shoulder Blade Squeeze:

• Maintain an upright posture with your shoulders at ease.
• Contract your shoulder blades as though you’re attempting to grip a pencil between them.
• Hold the squeeze for 5-10 seconds, focusing on sensing the muscles between your shoulder blades activate.
• Relax and repeat for 10-15 repetitions.

Benefits: The shoulder blade squeeze exercise is a winner for strengthening the muscles between your shoulder blades, boosting your posture, and cutting down on upper back and neck tension. By simply squeezing your shoulder blades together, you engage key muscles that enhance shoulder stability and alignment. Holding the squeeze for a bit improves muscle activation and endurance.

Chest Stretch:

• Ensure your arms are angled at 90 degrees, with your forearms resting on the doorframe.
• Gradually incline forward, allowing your chest to open up and stretch.
• Maintain the stretch for 15-30 seconds, feeling a gentle stretch across the front of your shoulders and chest.
• Relax and repeat for 2-3 repetitions.

Benefits: The chest stretch exercise is perfect for easing tension in your chest and shoulder muscles, improving posture, and boosting flexibility. This stretch targets your pectoral and anterior shoulder muscles. Holding the stretch for a bit allows for deep muscle relaxation and increased flexibility, which is great for preventing the tightness and discomfort that comes from sitting too long or leaning forward. 

Cross-Body Shoulder Stretch:

• Stand or sit tall, extending your right arm across your body at shoulder height.
• Use your left hand to softly draw your right arm towards your chest until you sense a stretch in your shoulder.
• Hold the stretch for 15-30 seconds.
• Repeat on the other side.
• Perform 2-3 repetitions on each side.

Benefits: The cross-body shoulder stretch is a great way to ease shoulder muscle tension, boost flexibility, and improve your range of motion. This move targets key shoulder muscles, helping them relax and become more flexible. Holding the stretch for a bit encourages better shoulder mobility and cuts down the risk of injuries. Make sure to repeat the stretch on both sides for balanced movement and overall upper body comfort.