How can I make it through the holidays without pain?
Most people don’t think about their posture while they are getting the decorations out of storage or placing them around the home — not to mention during all the cooking, shopping and entertaining. But during the holiday season, physical therapists see an increase in shoulder, neck and back pain complaints. This is mostly due to repetitive movements and poor posture.
Here are some tips to help you make it through the holidays with less pain and more grace:
• Focus on keeping your shoulders back and down, especially when reaching for objects overhead. This allows you to use your stabilizing muscles and decrease your risk for rotator cuff impingement.
• Keep your head level with your ears and in line with your shoulders. This will prevent your head from slowly coming forward, causing neck strain and pain.
• Stretch your muscles at least three times a day.
Try this:
First, place your hands on either side of a door and step through slightly, holding for 30 seconds twice to stretch your pecs (chest muscles and upper back area). Next, drop your ear to one shoulder and hold for 30 seconds twice to stretch your traps. Repeat on the other side.
• Keep heavy or awkward weight close to your body’s core. This allows your core (ab and back muscles) to stabilize your body, protecting your back as well as your shoulders.
• Take breaks and ask for help.
Wishing you and yours a healthy and happy holiday season!
