Oh my God I'm literally in tears I have had and been dealing with this pain for years I've gone to chiropractors Physical Therapy they have all put me to do different types of stretches and for upper cross syndrome and every time it comes back it is just worse and worse throughout the years I've lost weight I've exercised I've tried to build my muscles I've tried different types of stretches and resistance bands and everything just seemed to make it worse I knew it was my desk relationship and I tried to make it more ergonomic spending money on chairs,keyboards, desks... all kinds of things just trying to help my shoulder and neck pain and all it took was one session of your video she even give it a try and the relief I feel is so much I can't even thank you enough...
I commented the same thing on multiple videos. Incredible how fast this helps. I do a ton of PC gaming and delivery driving. I thought I was going to have to find a new job. This video and his other ones saved my life!
I had shoulder pain that started in college and lasted for ~4 years. Doing these exercises consistently (3-4 times a week) keep the pain away. In conjunction with core strengthening, my posture also improved a ton. Thank you for this video!!
No wonder the pain persisted even with chiropractic care, ball rolling and stretching. The muscle was already stretched, the secret was tightening it up! Good stuff, thank you!
Amazing! This fixed a problem I've been struggling with for years. Recently I started losing sleep and my hand was tingling while trying to drive. It was unbearable. You literally fixed me over night.
Helpful tips! I've got a bad habit of pulling my head to stretch my neck for instant pain relief, and the way she explained that the muscle is already stretched all day when I'm typing was an "a-ha!" moment for me. Thanks for the free content!
Same here ! lol, how uneducated of us. Thanks to youtubers like these who really are of great help. The doctor ordered an MRI scan for me, gave some vitamin tablets and sent me back which did nothing !
@@electrical58 hah same for me having the problem since 5 years now, and orthopedic doctor described vitamin d, and said i have scolioses which cant be undone after he saw my mri scan.... i did physical therapie and muscle strengthening did a lot of good for me, but never understood completely. this video and the other "Mouse Shoulder and How to Get Rid of it" really made sense to me.. I am always stretching and never accomplished anything. so many tutorials on youtube also that are misleading for this issue. thanks catalyst pt
Thanks a lot!! I did these exercises for over a week daily and I have no pain in my shoulder anymore, it was a little painful at first because I never do any exercises. This has helped with my posture too and my shoulders don't just give in to gravity. I will surely do these exercises for a few more weeks
This is great stuff. My arm is dead after a few hours of video editing (I remove the countdown on the take tho lol). Mouse arm/shoulder really sucks. When those nerves are angry it’s painful. Thank you for this. And that young lady is was great with the non dumb bell things to use! I was going to utilize one of my overweight cats but he wasn’t nearly as impressed. Stitches out soon! 😂😂
Wow. Just figured out that this is probably what I've been dealing with for I don't know, 5 years? Never had a name to it until today when I stumbled upon your first video for this. I just started PT and I'm going to show my therapist this video. I have a very severe case of ongoing pain in my scapula, and my right shoulderblade is a lot lower than my left. I'm switching out my mouse to the left side and I'll be doing plenty of exercises like this, but I really hope that there's an end to this pain soon. Thanks for posting this video, I will report back if it helps!
I JUST started having this issue after getting seriously into an MMORPG.. never had it happen before with any other games and good lord it's painful.. so glad I found this video and your channel; its already starting to help!
Hey Will, I would suggest using these activities as a maintenance routine to prevent tissue injuries. Im an old school gamer and completely understand the pain.
Lauren, you are such a good explainer and teacher- it's a gift you have! It's so good to listen to you demonstrate and guide us in the movements. Thank you.
I'm basically an expert on all my potential shoulder issues because of how many youtube videos, books, and doctors I've talked to about my unending pain... but this seems to be the one for real this time. Hopefully im not speaking too soon 🤞 Thanks much for posting this
Thanks so much for these two videos! Standing in front of the mirror I can actually see how stretched my right side is along my neck and shoulder, and you really explain that so well here. I've been making lots of small ergonomic improvements, but I think these exercises are the first thing that will genuinely help!
Wow. I started doing the biceps more often. After a few days, I could isolate where the other pain is, in my tricep. Started those exercises. Now I'll do all of them. Thank you so very much!!!
Hi Dr Guerrero and team: Writing you guys from Spain. Just wanted to wish you Merry Christmas and hoping you might upload a new video as I find them really helpful. Thank you so much for them. We have really improved EONS in the physical issues. Even I was thinking that they are that good that we might pay for content as some tips are simply fantastic. Just keep going and thanks again.
Fantastic work guys thank you for all the exercises. I’ve had this for 15 years never knew the issue was weakness and lengthening. Appreciate the content subbed and liked
Thank you so much. My neck and shoulder are so sore I can barely function. I need to use the mouse for work. The stretching felt like it was helping, but my condition wasn't improving. These exercises are giving me almost immediate relief so I can earn a living. Thank you so much!
amazing! finally found the best advice which has already made my shoulder and pain in my arm feel better and I can do these every day - thank you from Manchester England Viki x
Thank you so very much for these exercises. I'm doing these exercises with dumbells daily. I still have pain but I have moments where I can feel the muscles tightening and staying in place. So I know it's just a matter to continuing with the exercises. I'm also teaching myself how to use a left-handed mouse.
Just wanted to say thanks for making these videos. This stuff doesn't take a lot of time, but if you do it you really do get better. I've been suffering from the damn mouse shoulder for years with nothing really making a dent, but I didn't even understand that's what it is. (You think it's something to do with tension, but to make it worse I never really feel the pain IN THE SHOULDER... it's mostly in bicep to hand. At first it was just neck/shoulder, then the intensity in the other region got worse so I've basically ignored that.) I've been doing computer work for decades though only recently has it decided to become a problem. (getting older, I guess) I imagine it will take a few days to get a massive improvement -- it still hurts to move my arm up over my head a bit, but at least I _CAN_. No repositioning of things ergonomically seems to help this once it gets started, so anyone reading this save your damn money and get a full set of resistance bands for a few bucks. Spending a ton of money on desks/chairs and whatever does nothing.
Very informative. After years of working in photoshop I have just ran into all of the symptoms outlined! Started in shoulder blade area and 'progressed to forearm Thank you for your directions.
if you haven't already done it get a rising desk ($$$😥) and larger higher screen so you are forced to lean back and look up a little more - i lean in when i'm doing pixel level graphic work - not good. one day at a time. post production pain is no joke. godspeed on your journey to a less painful life!
Thanks for the tips! I've been dead hanging (palms forward) on a doorway chin up bar 3 or 4 times per day for 45 seconds to a minute. Seems to help shoulders a lot.
I am flabbergasted...how come my doctor, the therapist dont know this ? After only two days of training I already feel a lot better....I add this to my daily training routine.
excellent video. Ive had a rotator cuff issue for over a year now, and strengthening it in the range I'm weak is the only thing that worked. forget stretching. and you guys have v good sound quality on the video. often , i find it impossible to listen to youtube videos due to desperatly poor sound quality. thanks guys.
This past weekend I developed a pinched nerve that's been causing numbness all down the back of my right arm, ending in my pinkie and ring fingers. I'm pretty sure it's caused by a swollen tendon right by the base of my scapula, which itself I think is caused by mouse shoulder, since I first noticed it coming on while working with my mouse at my desk. Thanks for putting this video up, I'm looking forward to trying these exercises.
Thank you for this. I have shoulder bursitis because of using the mouse and bad sitting position I think. Most of the times it hurts in my biceps aswell like a tendonitis, and it's usual to feel a bit of stiffness in my hands as I wake up
Thank you for this video. Lots of great options! Should these all be worked into an office worker's daily routine in some rotation or should they be done consecutively in a giant set?
Thanks for the tips. I am following the tips for last one week; it works brilliant and I am recovering day by day. Can push-ups and planks add to the benefits or they will worsen the condition?
Arun C push ups and planks can definitely e added and will also provide stability to the shoulder girdles. Scale them to your ability to prevent injury. Good luck!
I have a good ergonomic desk setup at home and I workout and stretch a lot and for some reason I still have mouse shoulder. I have been working a lot more frequently at home than I do when I come into the office. I have lost some muscle endurance. Just trying to figure out why I still have this pain after exercises.
SO I have been stretching this part of my back for like..... 4 years... didn't understand why it was getting worse. Pretty sure this muscle is overstretched and longer than it should be. And i was gettin that area massaged almost weekly.... damn!
I think this is what I have been suffering from the last couple weeks. I did the biceps curls and I’m going to start the full regime tomorrow. I pray this will help. What about heat treatment?
One other question: since I’ve been remote I primarily work sitting on a sofa with my legs up. Would I be better off in an office chair? I wonder if that is making the problem worse.
Great vid. The pain occurred very suddenly for me but I'm sure its from using my PC badly. Should I start these exercises immediately or rest it for a few days first?
Unlike Bob & Brad's annoying one, this is a GREAT VIDEO with no frills or fluff! These exercises are logical and sensical. For 15 years I've typed a lot-both for work and play-but never had mouse shoulder. However, after over three years of lots of WFH during and after covid, I adopted very bad habits. Not only is my posture and desk setup terrible, but without the exercise I'd get at work going from my desk to our warehouse, I slowly began living a more sedentary lifestyle-which has naturally lead to less upper body strength than I once had. After watching this, it makes perfect sense why I have "mouse shoulder" after so many years without having it. Thank you for this free advice. 👍I'm definitely starting these exercises and getting myself back in shape TODAY! 💪Time for some big changes! PS: Your gym / physical therapy office is so nicely organized.😎
I'm getting pain in my tendon of supraspinatus from computer use or sleeping on the couch or driving or something. Uhg it hurts so bad, especially if I try to do something like pour coffee from the pot or just lift my arm outward.
Oh my goodness, I'm always stretching for this and have been hurting for several years. I've been behind a computer for years, then started knitting. The combination was not good for my shoulder and neck. I've stopped knitting because I have to work behind a computer. This pain has been severe to very minimal and has its ups and downs. I got one of those guns that vibrate and had been stretching. Dang, I've been making this last longer not strengthening. How often should I do these exercises?
I get sharp, electric-like pins and needles, as if a nerve is getting pinched in my back to mid trap, when I do a certain motion involving my arms and shoulders 😢
Hey Catalyst Crew! thanks for the video it was really informative, I use my computer all day given the home working situation and a pain in my rhomboid has started to flare up! I have a few questions for you, interms of weight for the exercise is it best to start low with 1kg dumbells? also would it be advisable to perform reps of all the exercises shown here or pick one to focus on? I am prone to injury so I would like to be as safe as possible.
Bob sorry for the late response. I would suggest starting with bodyweight and progress by .5kg. Do not progress unless exercise is no longer challenging and there is no discomfort.
Your assessment and the concepts behind treating this are excellent. The one major problem I have with this video is how you explain stabilizing or repositions the shoulder girdle by squeezing your scapula together. Yes this is true but what you show is a over retraction of the scapula and shoulder blades leaving the anterior humeral head to unstable. Yes you want achieve good shoulder stability but a poor explanation of what you are trying to achieve here and with most patients they will pull their shoulder too far back and this leads to lack of anterior shoulder stability. I’ve seen so many Physical therapist use this terrible explanation on how to properly position and stabilize the shoulders to their patients, which in the long run will only make problem worse or lead to re-injury, and yes I have worked in several physical therapy clinics and owned my own Sports Medicine Clinic. Sorry for the rant.
Completely agree. Many people over retract when there is actually a fine balance with retraction and posterior tipping. We go on similar rants, we get you.
Hey! Thanks for all your vids. Wondering if you have any exercises for coping with issues that result from the armrests? Been doing some reverse shrugs on the dip bars, but that's about all I've found to help deal with the side effects of having the shoulders in a shrugged position for an extended period of time.
Hi, great video! I got a trigger point on my levator Scapulae - are those exercises targeted at my problem? When I do the exercises my whole shoulder area gets really exhausted/stiff - no pain though. Will that tone down? And how long should it take to see some results? - Best Regards ;)
Sorry for the delayed response. 6 weeks before muscle physiologically turns over. If the muscle is exhausted and feels tight your are doing a great job of targeting the area.
Mouse shoulder is generic term we came up with that can lead to thoracic outlet. Once you’ve been diagnosed with thoracic outlet it usually means you’ve been dealing with mouse shoulder for some time now. Treatments with thoracic outlet are similar but the individual may experience more discomfort including numbness/tingling down the right arm. We will add thoracic outlet to our ideas for videos.
Great video, thanks! Was wondering if you might have any advice for me. My own physio has been getting me to do pretty much these exact same exercises for a while now, but it's actually making pain on one side of my neck worse (travels right up to my head) . He's checked my form and it's all fine, but he doesn't seem to know why I'm having that pain. I also get pain in the rear delt on that side (which is way bigger than the other side for some reason).
Radial nerve entrapment. Easy fix. I would recommend telehealth with us. No disrespect to your PT but we've been fixing issues like this since 2006. admin@catalystptsa.com for appointments.
@@CatalystPT Thanks for the response. Out of interest why do you say radial nerve? I don't get any pain/weakness/tingling in my actual arm and I don't have any issues with any extensors supplied by that nerve.
@@danielglen472 pain to the rear delt is the pathway for radial and axillary nerve which branch from C5-C6. Nerve entrapment doesn’t necessarily equal weakness but can create a neuritis.
Hi Dr. Guerrero, I injured myself performing the stretch described in the video (after years of having lengthened rhomboids and upper trap). What is the name of tendon you note at 0:24? I believe this what I hurt. Is it connecting the levator, or at another set of muscles?
I have pain in front part of the shoulder that goes down the front and side of bicep and sort of finishes at the crease in the elbow. I know it must be from mouse and computer usage, mostly the mouse because it is the right arm. I'm not sure is my condition the same as what you are describing here because the pain is not in the back area near the shoulder. I've been trying a lot of different things to try and relieve the pain and stretch it out, swimming, and so on, but it still persists. It's especially painful at night and hard to get into a good postion to sleep. I've been to a few professionals but can never seem to get a clear diagnosis. Any thoughts on what this is and how to treat it? Thank you.
How many reps for #4 and #5? I have a severe case of mouse shoulder, at one point I was using a PC for 450+ hours a month.... and how have had on going cycles of mouse shoulder for the last 4 years.
I have the same issue....although my pain goes down my arm and the ache/pain is more there than my shoulder. Plus I tend to get a cold hand. Could you offer any further advice please? Thank you in advance.
Sounds like a chronic case of mouse shoulder which has lead to arterial thoracic outlet syndrome. These exercises should help but you may need professional intervention to help manage TOS.
kv if it’s exercise discomfort for ex muscle fatigue, yes! If sharp, stabbing and not on the inside of the shoulder blade of back of the shoulder stop. Make sure to choose a weight and resistance you can manage, too much to fast can cause you to compensate with different muscles. Remember to keep your shoulders down and don’t hike them when doing the activities.
kv it sounds like you might be shrugging when attempting to lift your arms standing T are easier because it’s not against gravity and you might be able to isolate the rhomboid muscle more effectively
Hi i have the same condition ,but I have pain after lying down and have lot of pain on waking up from bed and it lasts for abt 1 -2 hours and no longer happen when I am on laptop. Can you tell me why I have pain after lying on back for a few hours
Been doing these for a few weeks now, about 10-20% improvement but it seems to have stalled. How often should I do these for if I work all day at a computer? Every other day too little ? Also feel like mine is maybe more in Upper Trap, could it be something else ? Thanks
My pain tends to be in the lower trap area. I work 40 hours a week at a computer and had no idea what was causing the pain that has gotten progressively worse. I can only assume that it's mouse shoulder, but from what I have seen from you guys it appears that this particular pain happens higher up. Any suggestions would be greatly appreciated.
Mine is romboide, but it is same shit. You know what you are doing, so it is definitely from working on Pc. In my case to much gaming and keyboard "W" pressing with weak shoulders and back causing a problem.
Sometimes mouse shoulder not only irritates muscles and tendons but also compresses nerves that run down the inside of the shoulder blade and down the lat muscles to your waist.
Hey Thanks for watching!! If you feel it in your suboccipitals, your suboccipitals are now trying to help your shoulder muscles carry the weight of your arm. In other words you've lost the resting tension behind your shoulders to the point that your suboccipitals are now involved. I would suggest following this program for about 4 weeks increasing the resistance while not breaking form. Your suboccipitals will become less irritable because your shoulder muscles will have carried on the load of the arm.
My right trap muscle seems larger and is always tight from the mouse usage. If i do these exercises, i think it will grow the trap even bigger. Is that ok?
odkhuu the trap muscles seems larger because it is the main muscle YOU are using to hold the weight of your arm up. When you execute these exercises, you will have to focus on keeping your shoulders down to get the other supportive muscles of the shoulder blade exercises. You can also find a good position to rest you arm so you are not hiking your shoulder. Once you stop hiking it for extended periods of time the muscle will atrophy and you should see a reduction in upper trap size.
How long should I do this? ......I cant do bench presses and dumbbell workouts in the gym cos I keep getting a pain in my rotator cuff the next day....this is impacting me in my workout cos I cant do progressive overload
Work at 60% capacity. Think about tempo 3-5 seconds down and 3-5 seconds up. You won’t get many reps but will allow for all muscles to fire in the correct order.
Hi. I've googled this because I have bad shoulder rsi today (I think because my seat got lowered and my mousepad has been about 4" too high for a couple of days). The pain I have is mostly around the front and the muscle that goes from the shoulder to the neck. I have corrected my seat position and that should fix it over time. But I cant really rest it as I have a deadline to meet. Do you have any tips for around the front and side shoulder rsi? By the way: Thank you very much.
Hi We’ve tried the exercises and it worked very well for a time,but now it’s getting bad again. Should we use a Urbo Shoulder Compression Brace? Do you recommend it? Keeps us up at night with sore shoulder. Thanks for your help. Anne
Anne shoulder pain at night is indicative of nerve irritation. The shoulder and neck are tightly interconnected and it is normal to have symptoms like the ones you are experiencing. We do not recommend braces because it is more beneficial to tighten your skeletal muscles a.k.a your internal brace. We can also treat nerve irritation as well as shoulder pain on telehealth. You will see gain relief quickly.
cheez winged scapula is result of untreated mouse shoulder. The weight of your arm is now pulling the shoulder blade away from the torso. The exercises in this video will help but you will need to add planks for the Serratus anterior muscle.
Thank you so much for this video! I'm currently recovering from the issue so i've had to take a couple days away from the computer to give my arm a rest along with implementing these exercises, and it's working tremendously so far. By the way, I read this article (esportshealthcare.com/mouse-shoulder-biceps-tendinosis/) that suggests the main cause of mouse shoulder is tendonosis of the proximal attachment of the long head biceps muscle, which attaches right above the shoulder joint. In this video and your last video I believe you pinpointed the fatigue/stretching of the muscles in the neck and shoulder as the main cause. Just out of medical curiosity is it one or both of these issues? Is mouse shoulder a denominator for multiple potential issues related to prolonged computer use?
InVerSe Starcraft great questions!! The lengthening of the upper trap and rhomboids cause the irritation of the biceps tendon because it displaces the proper position of the entire shoulder girdle. Check out our new video mouse shoulder 2.0 for updated material. Good luck on your recovery!
