Shoulder Health:
The Unsung Hero of the Upper Body
Healthy shoulders are essential for everyday activities, but they require maintenance. The shoulder is the most mobile joint in the body, so it needs a balance of strength and flexibility. Because it is so flexible, it is prone to injury especially with repetitive tasks with arms raised above your head. Working with your shoulders overhead can make the muscles tire out faster which can lead to problems with the muscles and joint. While it’s best to keep tasks below shoulder height whenever you can, sometimes it’s not possible. Taking steps to care for your shoulders and avoid overuse can help keep them healthy.
Prevention strategies to reduce musculoskeletal disorders include:
- Keeping the upper arm below 60 degrees.
- Take microbreaks and counteracting stretches.
- Decrease force, tool weight and time in overhead position.
- Apply force in vertical direction with gravity up or down.
- Keep work close to body when possible.
Stretches/Activation Exercises:
MC Hammer:
Rapidly shrug one shoulder up while keeping the other shoulder down.
Repeat 8-10 times
Shoulder blade squeezes:
Stand tall with elbows bent to 90 degrees, squeeze shoulder blades down and together
Hold 5 seconds
Repeat 3-5 times
Chest stretch:
Stand by a doorway or wall.
Place one arm along door frame. Only reach as high as is comfortable for your shoulder. Rotate body away until stretch if felt.
Hold 30 seconds.
