Mx Turumore

I had some bad shoulder pain this morning, my shoulder has been suffering a bit in the past few weeks. I think this has been caused by how I use my computers and the position I sit in. I've tried to shift my position to help with this.

I should find a shoulder exercise program that would build up some muscle as well.

Do you have any tips for easing shoulder pain for those who work on computers a lot?

Apr 13, 2017 at 10:03amWeb
Show threadKarin Ramaker 📖Apr 13, 2017
@turumore not work on the computer a lot. have rest moments. or else you might get bursitus.
Show threadMx TurumoreApr 13, 2017
@metkcom Yeah, the unfortunate reality is that most of my work is computer based. I think I'll start having regular breaks to ease the strain.
Show threadKarin Ramaker 📖Apr 13, 2017
@turumore mine too, but i ended up with bursitus in both wrist and shoulder and then the doctor said: no work at all.
Show threadMx TurumoreApr 13, 2017
@metkcom Wow! It can really get bad then. I'll try to get better quick so I won't be in the same situation. Thanks for sharing your experiences.
Show threadKarin Ramaker 📖Apr 13, 2017
@turumore yw
Show threadmusicmatzeApr 13, 2017
@turumore Stop using the mouse. I stopped using the mouse ~10 years ago - no more wrist/shoulder/... pain! #tipsforcomputerusers
Show threadMx TurumoreApr 13, 2017
@musicmatze That's a super good point - I am actively reducing the amount of mouse use as we speak!
Show threadmusicmatzeApr 13, 2017
@turumore If you are on #linux: Tiling window manager (recommend i3), #vim , cvim in #chromium , #mutt , #newsbeuter , #rtv ( #reddit #cli ), #ranger , #weechat ... help you using less mouse!
Show threadMx TurumoreApr 13, 2017
@musicmatze Super valid point. Will look into these as well.
Show threadmusicmatzeApr 13, 2017
@turumore From your profile I read that you're at Redhat?
Show threadMikael BertheApr 18, 2017

@musicmatze Just saw your list of #cli tools... Please give madonctl a try!

I have not published the source yet (will do in the next few days) but I'd be glad to get some feedback!

https://lilotux.net/~mikael/pub/madonctl/

#mastodon #api #cli

Show threadmusicmatzeApr 18, 2017
@McKael Hi! From the page it looks awesome, but sorry: I won't run closed-source software! Feel free to ping me as soon as the source is published, I will package it for #nixos! #mastodon #awesome #cli
Show threadMikael BertheApr 19, 2017
@musicmatze Hi. Here it is, finally:
https://github.com/McKael/madonctl
Show threadJulian Bond 🍸Apr 13, 2017

@turumore I think of this as "Mouse Shoulder" Last time it happened to me, the only real cure was daily brisk walking on uneven ground for an hour or two. A short blast of a couple of days of an anti-inflammatory Ibuprofen did help but you shouldn't do that for more than a day or two.

A new mouse might force a change of position. Some people swear by trackballs as an alternative.

Show threadMx TurumoreApr 13, 2017
@jbond Thanks for this! I think you're absolutely right, a "mouse hand" or a "mouse shoulder" is definitely something I can identify as the cause for this. I think I need more variation for my work station and take it from there.
Show threadPumpkintronicApr 13, 2017
@turumore watch out for if you're leaning on your mouse arm while you're mousing. If you catch yourself, try and move to a position where you can't lean your weight into your arm :)
Show threadMx TurumoreApr 13, 2017
@orangetronic THIS! I totally do this. Thank you for mentioning it! I've been to physio and would love to have another massage soon. Just don't want to do it when it's sore.
Show threadfarrarApr 13, 2017

@turumore

My biggest trick is just getting up from my desk at regular intervals - even if it is just to fill up water bottle. Naturally, that isn't shoulder specific but it helps me with lower back stiffness from sitting static for long periods at a time.

Show threadMx TurumoreApr 13, 2017
@farrar Yeah, I try to do that more often now as well. With lower back pain the single biggest thing that helped me was sitting on a gym ball instead of a desk chair. I still struggle with shoulders and neck, though.
Show threadGustavius :white_check_mark: Apr 13, 2017
@turumore I have the same trouble. There are stretches that help me. I'll see if I can find a link for you.
Show threadMx TurumoreApr 13, 2017
@Gustavius Thank you! Anything you can share will be much appreciated.
Show threadGustavius :white_check_mark: Apr 13, 2017

@turumore Damned if I can find the sheet me doc gave me!

The one that works the best for me:
- Standing or sitting, extend one arm diagonally across your chest & grip your wrist with opposite hand resistance on the extended arm & relax into that resistance. (or hold onto a stationary obj)
- Let your head fall toward the shoulder of your extended arm & then roll to center.
- Hold for 30 seconds (time for muscles, etc to release)
- Repeat on the other side.

Sounds weird but it works for me.

Show threadMx TurumoreApr 13, 2017
@Gustavius Thanks for sharing! This sounds like a good one, I'll try it out.
Show threadDoc Edward Morbius ❌​Apr 13, 2017

@turumore Strain injuries tend to be of joints or connective tissue. Initially, you've got to stop aggrevating the injury to allow it to heal, and joint/connective tissue injuries heal slowly, far more so than muscles.

Changing your posture should help.

General shoulder strength exercises: presses, rotator-cuff, scapulae. A regular gym strength habit, 3-4 days/week to start, 1-2 days/week to maintain, after you've reached your desired fitness level, is a Very Good Thing.

Show threadMx TurumoreApr 13, 2017
@dredmorbius Thank you for sharing! This is really valuable information for me. I will look into these exercises and work out a routine that suits me in my recovery and future support.
Show threadDoc Edward Morbius ❌​Apr 13, 2017

@turumore If you're not already familiar with it, I'd strongly recommend investing in a good book specifically covering strength training. Men and women have very few significant differences in this regard, but "The New Rules of Lifting for Women" is still a good title (swap for or read the men's version as well -- most of the difference is in focus on diet and recipies).

Reddit has some very good fitness subs, including several for women, e.g. xxfitness.reddit.com

Show threadDoc Edward Morbius ❌​Apr 13, 2017

@turumore Its FAQ is quite good:

https://www.reddit.com/r/xxfitness/wiki/main

See also fitness.reddit.com (general), which also has a good FAQ:
https://www.reddit.com/r/Fitness/wiki/index

Show threadDoc Edward Morbius ❌​Apr 13, 2017
@turumore Also, if this persists, seeing an orthopedic or sports medicine specialist may be a very good idea.
Show threadDoc Edward Morbius ❌​Apr 13, 2017
@turumore https://medlineplus.gov/ency/patientinstructions/000357.htm
Show threadMx TurumoreApr 13, 2017
@dredmorbius Thank you!
Show threadccApr 13, 2017
@turumore I had shoulder trouble a few months ago and it got so bad I could barely move my arm. My old bed was crap, so I got a new one and went for some massages to loosen it up. I also had to do a bunch of stretches. It seems that stretching is he key to keeping it under control.
Show threadMx TurumoreApr 13, 2017
@cc Thanks for sharing! I'll look into stretching more often.
Show threadccApr 13, 2017
@turumore Clasp your hands behind you back with your arms and back straight and push down. That's a good one.
Show threadMx TurumoreApr 13, 2017
@cc Thanks, I'll give it a go!
Show threadthomascovenantApr 23, 2017
@turumore Is table height ok?
Show threadMx TurumoreApr 23, 2017
@thomascovenant It didn't use to be, but it's ok now. Trying out some different working positions too, like a standing desk.
Show threadKruegerApr 24, 2017
@turumore @thomascovenant I don't have shoulder pain issues, but when I sit, my posture is horrible in ways that affect more than just my back. I try to keep my desk in a standing position when I can, and it solves most of the upper body pains.
Show threadMx TurumoreApr 24, 2017
@krueger @thomascovenant Yeah, I notice too that it's not just one thing that is wrong. Standing up frequently and working from a standing position definitely helps. I also use a gym ball to keep my core active when I'm sitting down. Thanks for sharing!
Show thread:two_hearts:EuphoriaApr 24, 2017
@turumore There are some very easy things one can do most any time, anywhere, like putting your arms down at your sides, palms facing in, and pulling your shoulders up slowly, then releasing them, repeating several times. When you finish those keep your shoulders down and pull them back as far as you can and hold for several seconds and release.
Move your arms around slowly in ever increasing circles, backwards, then repeat forwards.
It especially seems to help before bed, as one sleeps better.
Show threadMx TurumoreApr 24, 2017
@Euphoria Thank you for sharing, I absolutely have to try this out before sleeping. I feel like I am at my worst right before and after sleeping.
Show thread:two_hearts:EuphoriaApr 24, 2017
@turumore You're welcome! I hope it helps and that you quickly find great relief!
Of course there are a whole lot of other exercises you can do, some of them in bed, but I find that just starting out with those few things that will loosen up and realign make a huge difference for me. In fact, I've been doing them myself since reading what you shared.
Show threadMx TurumoreApr 24, 2017
@Euphoria I did some of the moves just now, only to realise how super stiff my shoulders really are. Yikes! Definitely doing some more later. Thanks again!
Show thread:two_hearts:EuphoriaApr 24, 2017
@turumore You're very welcome!