How to Hang Holiday Lights Without Hurting Your Shoulder

It’s that time of year again — when ladders come out, extension cords appear, and we transform our homes into twinkling winter wonderlands. But before you reach up to hang that strand of lights, let’s talk about something that’s not quite as festive: shoulder injuries.

As a physical therapist, I often see patients who come in with shoulder pain after decorating. Overhead reaching, lifting heavy boxes, and awkward ladder positions can all strain the rotator cuff, irritate the biceps tendon, or even cause impingement. The good news? A few simple strategies can help you stay safe while still showing off your holiday sparkle.

🎁 1. Warm Up Before You Climb Up

Yes, even for decorating! Just 3–5 minutes of gentle movement can make a big difference.Try:

• Arm circles: 10 forward and backward

• Shoulder rolls: 10 each direction

• Scapular squeezes: Pull your shoulder blades together and hold for 5 seconds

• Torso twists: Keep your feet planted and gently rotate side to side

Warming up increases blood flow to your muscles and helps your shoulders move more freely.

🪜 2. Set Yourself Up for Success

• Use a sturdy ladder: Make sure it’s on a flat surface and tall enough so you’re not overreaching.

• Keep decorations at chest level: Move the ladder as you go instead of stretching or leaning.

• Ask for a helper: One person can steady the ladder or hand you supplies to avoid awkward movements.

Pro tip: Your shoulder works best when your arm stays below shoulder height. Frequent reaching overhead, especially with weight, is a major cause of rotator cuff irritation.

💪 3. Lift and Carry Carefully

Boxes of lights and decorations can be heavier than they look. Protect your shoulders (and back) by:

• Bending at your knees, not your waist.

• Holding items close to your body.

• Avoiding twisting while carrying — turn with your feet instead.

If you’ve had a shoulder injury before, carry smaller loads or make multiple trips rather than risking a flare-up.

🌟 4. Take Breaks (and Listen to Your Body)

Repetitive overhead motion causes fatigue and inflammation in the shoulder muscles. Take a break every 15–20 minutes to stretch your arms and shake them out.If you feel:

• Sharp pain

• Tingling down your arm

• Or a “catching” or “popping” sensation

— it’s time to stop and rest. Continuing could worsen the irritation.

🎅 5. Build Shoulder Strength Year-Round

Keeping your shoulders strong and stable is the best long-term prevention. A physical therapist can show you safe, effective exercises for your rotator cuff, shoulder blades, and upper back.

Simple home favorites include:

• Wall angels

• Resistance band rows

• External rotations with a band or light dumbbell

Consistency helps you handle those holiday tasks without strain.

✨ The Bottom Line

Hanging holiday lights shouldn’t leave you nursing a sore shoulder. By warming up, positioning safely, taking breaks, and staying strong, you can protect your joints — and keep your focus on the fun part of the holidays.

If you do experience shoulder pain that lingers more than a few days, or if it worsens with daily activity, schedule an evaluation with your physical therapist. A quick check-up now can help prevent a more serious injury later.

Happy decorating — and happy holidays! 🎁