The 3 Habits that Might be Contributing to Your Shoulder Pain

Uncontrolled Momentum

When you might be doing it: Briskly wiping down a counter top, vacuuming, mopping, etc.

Why it’s a problem: 

Momentum  can allow for poor form, and it requires  muscles that are in a stretched position to pull back to resist further movement.

Pay attention to whether you’re allowing the vacuum, mop, etc. to roll in front of you—only to be stopped by tugging on your shoulder. This can damage the shoulder with micro traumas.

How to correct it: Control the movement from start to finish (use the same speed throughout the movement).  Move your lower body so your arm doesn’t have to stretch as far to do the movements. 

Pushing Motions

When you might be doing it: Propping yourself up on your elbows to turnover in bed. Using your hands to stand up out of a chair.

Why it’s a problem: These movements quickly load the shoulder without first stabilizing it.

How to correct it: Try using larger muscles to initiate the movement (abdominals to sit up before rolling over, and muscles of the legs to stand instead of the wrists).

Uncoordinated Lifts:

When you might be doing it: Picking up multiple bags of groceries, lifting a child.

Why it’s a problem: It can displace the shoulder. If you have to use momentum to lift an object (a jerking motion) it may be too heavy, or you are not using good form and can damage a muscle, tendon, or joint.

How to correct it: Brace the shoulder and utilize proper lifting techniques by squatting and keeping the weight close to your pelvis.

This information is meant to be educational, and should not replace any guidelines you’ve been given, in reference to your health, by your primary health care team.