Personal Training · Shoulder training

Relieve shoulder pain when working from home: training with a personal trainer in Berlin

Q: What are common causes of shoulder pain when working from home?

Die häufigsten Ursachen sind stundenlanges, nach vorne gebeugtes Sitzen am Bildschirm sowie monotones, einseitiges Nutzen von Maus oder Telefon. Die Muskulatur zwischen den Schulterblättern wird dabei zu wenig beansprucht.

Q: Does training really help against shoulder pain when working from home?

Eine Studie der Universität Duisburg-Essen zeigte, dass Teilnehmende nach acht Wochen regelmäßigem, gezieltem Schultertraining (drei Mal pro Woche) eine spürbare Schmerzlinderung und verbesserte Beweglichkeit berichteten.

Q: When should I see a doctor about shoulder pain?

Suche ärztlichen Rat, wenn die Schmerzen nach einem Sturz oder einer Verletzung auftreten, in den Arm ausstrahlen, mit Taubheitsgefühl oder Kraftverlust einhergehen oder sich die Schulter nicht mehr frei bewegen lässt.

Q: How often should I train my shoulders?

Zwei bis drei gezielte Einheiten pro Woche sind ein üblicher Ausgangspunkt, ergänzt durch kurze Mobilisationsübungen im Alltag. Dein Personal Trainer bei WD Space passt Häufigkeit und Belastung an dein Ausgangsniveau an.

Q: Which exercises specifically help against shoulder pain when working from home?

Empfohlen werden vor allem Außenrotationen und Ruderzüge, die gezielt die Muskulatur zwischen den Schulterblättern stärken, kombiniert mit Mobilisationsübungen für die Brustwirbelsäule.

Targeted training against tension and pain from sitting at a desk for hours – individually tailored to your daily life.

Main causes: sitting hunched forward for long periods and one-sided mouse and keyboard use

8 weeks

Targeted shoulder training showed noticeable pain relief and more mobility after 8 weeks (3x per week) in a study by the University of Duisburg-Essen

2–3x

training per week is recommended for noticeable improvement

10 min

short mobilisation and strengthening exercises can already bring relief during the working day

Shoulder training at WD Space

Your shoulder doesn't hurt for no reason – it is usually the same posture over and over

Shoulder and neck pain are among the most common complaints caused by working from home and screen work. The good news: in the vast majority of cases there is no serious injury behind it, but a combination of one-sided loading and too little counter-movement – both of which can be trained in a targeted way.

Understanding the cause

Why your shoulder hurts when working from home

Sitting hunched forward at a screen for hours and monotonous, one-sided use of a mouse or phone are among the most frequently described causes of shoulder and neck complaints when working from home. The muscles between the shoulder blades are barely used in the process, while the chest muscles shorten and pull the shoulder forward. Important: if the pain lasts for several weeks, radiates into the arm or comes with loss of strength, a medical examination should come first – that is no substitute for personal training.

Current findings

What targeted training can achieve

A study by the University of Duisburg-Essen examined targeted shoulder exercises and showed that participants reported noticeable pain relief, improved mobility and a higher quality of life after eight weeks of regular training (three times a week). A combination of relaxation, mobilisation and strengthening exercises is recommended – for example external rotations or rows that specifically strengthen the muscles between the shoulder blades.

Our approach

What we do specifically

We specifically strengthen the muscles between the shoulder blades and in the rotator cuff, which are barely used when sitting in an office, and at the same time work on the mobility of the thoracic spine and the chest muscles, which are often shortened by sitting for long periods. We pay attention to clean execution so that no evasive movements put extra strain on the shoulder, and we give you concrete exercises you can also do at your desk between training sessions.

⚠ Important: when to see a doctor first

Shoulder training is no substitute for a medical examination. Seek medical advice promptly if the pain occurs after a fall or an injury, radiates into the arm, comes with numbness or loss of strength, or the shoulder can no longer move freely. Your personal trainer at WD Space coordinates closely with your medical guidelines where needed.

Take strain off your shoulders in everyday life

What you can do between training sessions

Stand up briefly every 45 to 60 minutes and consciously move your shoulders back and down instead of staying in the same posture all day. Short mobilisation exercises for the thoracic spine and simple shoulder blade exercises can easily be fitted in at your desk. At WD Space, alongside your training plan you also get practical tips for exactly these everyday moments.

Frequently asked questions about shoulder training with a personal trainer

Start your shoulder training in Charlottenburg now

Arrange your free intro consultation and find out what an individual training plan against your shoulder pain at WD Space looks like.