Working at a computer can lead to strain
Strain on the shoulders is amplified by an incorrect posture, for example, if you push your head or chin forward so that your body sinks downward and the shoulder joint is correspondingly thrust forward.

Many people sit with a slouching posture and work with the keyboard pushed too far away or too close and sit at a desk that is either too high or low.

Using mouse increases strain
Working with a mouse increases the strain on the shoulders because of repetitive strain (RSI) and the static position of the shoulder joint that must be held for a long time when working with a mouse.

The stabilising muscles of the shoulder joint quite simply become overworked, which can result in great discomfort and pain.

Protect your shoulders and upper back

  • Exercise strength and stability in the upper back.
  • Posture correction: pull your chin in, draw your shoulders back and bring your shoulder blades together, push your chest forward and straighten up.
  • Make sure you get ergonomic guidance at your workplace.
  • Take breaks from work that can lead to RSI (Repetitive Strain Injury).
  • Take exercise breaks, for example, small shoulder rolls and large arm swings.
  • Stretch the musculature of the arms properly three times a day.
  • Do the stabilising exercises you find here.

Read more
On the following pages you can read about shoulder problems, for example, rotator cuff syndrome and impingement.

Contact your doctor
Always seek a physician or licensed therapist, if the pain has the same intensity for more than 36 hours.

Shoulder exercises

Before you begin

  • Stand in flat shoes or barefoot in comfortable, loose-fitting clothes.
  • Make sure you have floor and arm space around you.
  • Stand in a neutral position with both feet parallel, knees slightly bent, push your chest slightly forward and pull your chin in.
  • Tense the deep core muscles and pelvic floor - take some deep breaths.
  • Do each exercise at a slow pace. 
  • Repeat each exercise 5 to 10 times, take a break then repeat the exercise. 
  • The exercises should be performed daily.
  • Stop immediately if you feel pain performing an exercise and consult your doctor or authorised therapist.

Video Guide

  • You can select several exercise by clicking on the icon below the video.
  • Click on the top right corner to learn more about the exercise and see which muscle groups it trains.
  • The video repeats and will continue to play until you click pause.

Shoulder problems

Muscle tension

  • Frequently, muscle tensions build gradually over time.
  • Over straining the musculature from monotonous working positions and lack of breaks.
  • Muscle tensions can cause pain.

Rotator cuff syndrome

  • The rotator cuff consists of the four muscles surrounding the shoulder joint. Their purpose is to direct and coordinate movements of the shoulder.
  • Symptoms often appear relatively quickly, but the root cause is usually many years of adverse burdening.
  • Strain on the tendons of the shoulder stabilising muscles weakens the joint and causes pain.
  • The pain is often localised on the outer side of the upper arm.
  • Pain and reduced strength when lifting the arm is common, but not characteristic.

Impingement (collision syndrome)

  • Slowly on setting local tenderness following strain.
  • Simply explained there is not enough room in the shoulder for the structures that lift the arms out to the side.
  • The upper arm bone (humerus) begins to pinch structures at the top of the shoulder joint.
  • Very precisely localised pain "inside the top of the shoulder" or "in front on top" of the shoulder, reduced functionality and reduced mobility of the shoulder joint.