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Posture of the shoulders while sitting at a desk is very important to help reduce the risks of developing musculoskeletal issues leading to shoulder pain, acute or chronic upper back pain, limited mobility, or nerve impingement. Ideally your shoulders should be in a relaxed and neutral position while sitting at your desk. Most people slouch forward starting at the head and neck, then moving down to the upper portion of the back. When this happens the shoulders tend to move forward and rotate inwards. As this happens the shoulder blade is also stressed as it is rotating outward and has an upward tilt to it so that it can accommodate the altered position. This puts tremendous amounts of stress and strain of the muscles of the shoulder girdle, which includes the shoulder blade, shoulder, upper back and neck. Several things you do at your desk can contribute to shoulder pain. These include repeated reaching for items that are too far out, resting your elbows or wrists on a desk elevating the shoulders, leaning on the arm of your office chair for long periods of time.
Forward slouching posture from the upper back is not the only cause for concern or contributor to shoulder pain. You could have perfect posture but if the the devices you work with throughout the day are too far away from you and you have to reach forward this can put a lot of stress on you shoulder. This commonly happens to people using laptops or working from home and they have not figured out the best options for setting up their keyboard or they are limited by the table or chair they are using.
Your chair should give you enough support to allow you to get in the best position to allow your spine to be straight and comfortable. If your chair has armrests the height should be adjusted to allow your elbows to sit on them with the shoulders in a relaxed posture. The armrests should be in line with the top of the desk so the forearm is in a straight line and all of the force is equalized.
Now it’s time to analyze the posture of your shoulders.
This is about awareness and there are no wrong answers.
Which of the following best describes the position of your shoulders?Correct 9 / 9 PointsIncorrect / 9 Points