Stiffness, discomfort, and limited movement in the shoulder joint define frozen shoulder, sometimes referred to as adhesive capsulitis. It might last months or even years and usually develops slowly, therefore influencing daily activities. Particularly in the present era, one of the main causes of frozen shoulders is the predominance of desk occupations, whereby people spend extended hours in a sedentary posture. This page looks at how desk work could raise frozen shoulder risk and offers doable advice to help avoid it.

How Desk Jobs Relate to Frozen Shoulders?

Most desk professions call for people to sit for long periods, which frequently results in bad posture and muscular imbalances. Long stretches of slumped over a computer cause the muscles around your shoulders and neck to tighten, therefore limiting movement. This lack of mobility over time may help to cause a frozen shoulder.

The lack of activity inherent in desk work is another frequent complaint. Although the shoulder joint is meant for a great range of motion, stiffness and discomfort can result from holding one position for too long, say in reaching for a keyboard or mouse. Using a computer, typing, or even making phone calls requires repeated motions that strain the shoulder joint and raise the likelihood of a frozen shoulder.

Preventing Frozen Shoulders in the Office

Preventing a frozen shoulder while working at a desk job is mostly dependent on good ergonomics, frequent mobility, and deliberate attempts to stretch and strengthen the shoulder muscles. The following techniques might assist:

Keep good posture: Sit with your back straight, shoulders free, and elbows near your body. Make sure your chair supports your lower back and that your workstation sets up your monitor at eye level. Your knees should be at a 90-degree angle; your feet should be level on the floor. Good posture eases tension on the shoulder joint.

Take frequent breaks: Long periods of sitting could cause muscular tightness. Every thirty minutes to one hour, take frequent breaks. Get up, stretch, and stroll around to increase blood flow and lower shoulder pressure. One can make a significant improvement even with a few basic shoulder exercises or a quick stroll around the office.

Shoulder Stretches: You really should include shoulder stretches in everyday activities. One can keep flexibility and avoid tightness by stretching. Try the doorway stretch, arm lifts, and shoulder rolls among basic stretches. Along with increasing range of motion, stretching helps the shoulder muscles relax.

Frozen shoulder: Weak shoulder muscles could cause imbalances and raise a person’s chance of frozen shoulder development. Add resistance band workouts, lateral lifts, shoulder presses, or other activities aimed at the shoulder muscles. Stronger muscles help one better manage the strain of extended sitting and repeated motion.

Ergonomic: Make sure your workstation arrangement is suitable from an ergonomic standpoint. Your keyboard should be raised such that when typing, your arms can be at a 90-degree angle. Your mouse should be within easy reach to prevent overreach and tension of your shoulder muscles.

See a professional

If you have ongoing shoulder discomfort or stiffness even with these preventative steps, it could be time to see a specialist. A physiotherapy clinic in Gurgaon can evaluate your situation, walk you through suitable exercises, and manually treat your shoulder mobility and strength. Early intervention helps stop the condition from getting worse so you may return to living free from discomfort.

FAQs

What early indicators of a frozen shoulder might one find?

Early symptoms include shoulder discomfort and stiffness, particularly about arm movement or overhead activity.

Does a frozen shoulder affect either of the shoulders?

Yes, even if it usually affects one shoulder, if left untreated it can finally develop in the other.

What length of time does recovering from a frozen shoulder take?

The degree of the problem and the treatment received will determine how long recovery takes between six months and two years.

Might a frozen shoulder result from bad posture?

Yes, bad posture during extended sitting can cause muscle tension and imbalance that over time results in a frozen shoulder.

Is a frozen shoulder prevented in part by exercise?

Indeed, frequent stretching and strengthening activities can assist in keeping shoulder flexibility and stopping the start of a frozen shoulder.