If you spend hours at the computer, there's a good chance you've experienced Mouse Shoulder: That tight, burning pain in the upper part of your shoulders (or the trapezius muscles, to be fancy about it) that comes from scrunching up your shoulder as you click...and click....and click your mouse.
The first step in dealing with Mouse Shoulder is to stand up and move your chair out of the way. Squat to the floor and then crawl around until you locate the plug to your computer. Gently pull the plug, stand up and, in a squat position, lift the computer off your desk. Carefully and slowly walk to the nearest trashcan and release.
The second step is to try specific exercises to strengthen the shoulders. One study has shown that doing shoulder exercises 2-3 times a week can reduce neck and shoulder pain. Below are some of my favorite moves for dealing with Mouse Shoulder. Be sure to leave a comment about your favorites as well.
Shrugs are one of the best exercises for strengthening the upper traps. Hold weights in each hand and shrug the shoulders up towards the ears and then release. Try 2-3 sets of 10-12 reps.
This move is different from a traditional row. Your arm is actually out to the side and perpendicular to the body so that you engage the upper back. 2-3 sets of 10-12 reps.