Shoulders and neck pain and

carpal tunnel syndromere

Do you find your shoulders and biceps ache when you go to the gym and try to work out. I know for the last six weeks I have had constant pain in my right shoulder when I try to do dumbbell bench presses, dumbbell bicep curls or any type of shoulder exercise When I try to push any weight either upwards or out.

First of all like many of you I spend a lot of time sitting in front of a computer screen. In fact I can spend up to 10 hours a day. I work with a lot of computer graphics programs so actually I love working on the computer. However let me state right here and I am a hunt and peck typist, and this means I am consistently leaning forward with my neck to see the keyboard. This is probably one of the worst positions to be working in in the world.

 

What this means is my neck is consistently sticking forward and my back bent forward as I look at the keyboard in the screen. The term for this is called Uppercross syndrome

What does all this mean? Basically, Well when your muscle groups get too tight it can lead to shoulder instability, dysfunction and eventually pain and injury. The body parts that are affected are the trapezius and levator scapula (which help raise and lower the shoulder blades), the pectoralis major and minor (in your chest), and the sternocleidomastoid (the bulging muscles along the side of your neck).

So what causes this.

 

So what does this mean to us as bodybuilders and athletes. It means the front part of your shoulders ache when you try to do any kind of pushing movement, they ache when you try to do any form of curl, and they ache when you try to sleep

Your neck leaning forward all day, and is poking out, which means your traps and neck muscles must work 10 times as hard to hold it up. That is why you always have a stiff neck, and you can not yet comfortable while sleeping (neck and shoulder pain.

So what do we need to do about it. First you need to make sure you are sitting up straight in your chair and your neck is aligned with your spine and not your head is not leaning forward. Yes that means you may need to get a different chair and a computer desk where you can rest your arms and still see your keyboard. And yes that means that people like me need to be typing and looking at the computer screen and not at the keyboard. For when we look at the keyboard our head leans forward and often down.

I will be putting up some exercises pictures and video soon that will help cure this syndrome. But here are some quick ones

1) Get a exercise ball and when you can lay on the floor and put your legs up on it so they are bent at a 90° angle. Try to make sure your butt and lower back is pressed to the ground and just relax and Just lay there. Relax your body and let the spine decompress and stretch out in the lower back and shoulders.

2) Stand up slightly bend your knees and then let your body go foreword and reach your hands towards the floor. Do not overstretch just relax and let your spine and shoulders pull forward towards the floor and stretch those muscles out.

3) Get a Broomhandle put it behind your neck and put your hands on either side of it and then slowly stretch to the sides and then a slight rowing motion with it.

I would suggest that you do stretching exercises even from your chair every five or 10 minutes. And constantly be aware of your sitting position as you type on your computer.

As I stated I will have pictures, and video up soon to help you. This is a serious issue And can definitely affect your health and your bodybuilding and fitness career. You cannot do most upper body exercises if you have shoulder pain. And you cannot keep lowering the weight you use or not doing certain exercises because you have constant pain in your shoulders. Simply put you will not get results. We need to fix the symptom