Awkward Postures
Shoulder Focus
Awkward posture is defined as: positions that deviate significantly form neutral. We know
Awkward posture is defined as: positions that deviate significantly form neutral. We know that the body functions best in positions of neutrality, so in manual labor jobs, when we spend a significant amount of time outside of the neutral zone, we put ourselves at risk of injury. In fact, operating with poor posture or alignment is one of the strongest risk factors linked to musculoskeletal injury.
Awkward Posture Can Present in Many Ways:
- Twisting
- Bending
- Reaching
- Kneeling
- Squatting/crouching/stooping
- Working with hands above your head
- Working with elbows above your shoulders
- Working with neck or back bent more than 20º
- Sustained postures
Working in these positions makes the task more physically demanding, increases fatigue, and increases stress on muscles and joints. All of these factors of course can lead to injury. So limiting, or eliminating awkward posture is key.
Awkward Posture and the Shoulder
One of the joints most subject to awkward positions is the shoulder. The shoulder is arguably the most mobile joint in the body, thus the number of potentially awkward positions are numerous. Usually the activity that becomes the most stressful is lifting, or functioning with the arms overhead. Any elevation greater than 45 degrees become more stressful for the shoulder, and elevation greater than 90 degrees significantly increases stress and risk of injury.
Counter Stretching
Enter the Counter Stretch! Counter stretching is an invaluable injury prevention tool that, when used correctly can drastically reduce the change of repetitive stress injury. A counter stretch means moving your joint in the opposite direction of the awkward position. When you do this frequently enough, it can reduce the stress on muscles and tendons. Longer period of rest allow for tissue remodeling and healing.
If your work keeps your arms over head or excessively elevated away from or across your body, incorporate these two stretches.
