Shoulder problems seem to be an ever-increasing problem with more and more people suffering from chronic pain that could often be prevented. It is also an injury commonly suffered by people who use poorly designed exercise programmes that put too much strain on the structures in the joint.

The shoulder is a complex joint with many different muscles and movements, which can easily become disrupted. In the case of an impingement tendons become trapped and inflamed, leading to pain and discomfort when the arm is raised to the side. If left untreated long enough it can eventually lead to a condition called ‘frozen shoulder’ when movement becomes very restricted and painful.

Shoulder impingement is often caused by poor posture and anyone who spends a lot of their time sat at a desk working on a computer is particularly at risk, as is anyone who spends a lot of time weight training their chest and shoulders without also using balanced movements for the back.

You can still go to the gym, but you should take care to avoid any movements that might overwork the tendon or cause pain. Stay away from pressing movements in particular, as they will stress the shoulder and likely make your problem worse. Like most chronic injuries, it won’t go away overnight and will take a patient approach to fully fix. Sitting at a desk all day will only make it worse, so try these simple exercises while sat at your desk.

• Sit tall with the arms out to each side and thumbs up to the ceiling. Pull the shoulder blades down and back until you feel the muscles between them working. Hold for 10 seconds and repeat 10 times.

• Next place one hand so it is resting on the opposite leg with the palm down. Raise the arm across the body as if you were drawing a sword. As you do this rotate the palm outwards with thumb pointing up and backwards. Make sure you don’t shrug up the shoulder as you do this. Repeat this 10 – 15 times on each side.

• Every fifteen minutes, try and stand up and take a walk around. Before you do this, while standing, make fists by your side with the thumbs sticking out. Slowly rotate your thumbs backward, lifting the breastbone and feeling the shoulders move backwards. As you do this, try and lengthen your neck and stand tall.

• Lastly, try to fidget. Change position regularly. Spending too long in any one position will lead to problems with posture and overworked muscles. Take regular breaks from your desk and move about frequently.