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! 🎁

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❄️ How to Shovel Snow Safely and Prevent Injury

Smart Winter Tips from a Physical Therapist

Winter brings beautiful snowy landscapes — and the inevitable task of shoveling. While it’s great exercise, it’s also one of the most common causes of winter injuries, especially to the low back, shoulders, and knees. Each year, physical therapists see a spike in patients with sprains, muscle strains, and even disc injuries after clearing their driveways.

The good news? A few smart strategies can help you move snow safely and stay pain-free all winter long.

💪 1. Warm Up Before You Head Out

Shoveling is a full-body workout, so treat it like one! Spend 5–10 minutes getting your muscles ready:

• March in place or take a brisk walk to get your heart rate up.

• Do some gentle twists to loosen your spine and core.

• Arm circles and shoulder rolls to warm up your upper body.

• Leg swings or squats to prepare your hips and legs.

Cold muscles are more prone to strain, so warming up is worth the few extra minutes.

🧤 2. Choose the Right Shovel

The best shovel is one that fits you:

• Lightweight plastic is easier on your joints than metal.

• An ergonomic handle or curved design reduces the need to bend.

• A smaller blade helps prevent overloading with heavy snow.

Remember: it’s safer to lift smaller amounts more often than to struggle with one heavy scoop.

🦵 3. Use Proper Lifting Technique

Protect your back and shoulders with these shoveling fundamentals:

• Keep your feet hip-width apart for stability.

• Bend at your hips and knees, not your waist.

• Keep the shovel close to your body as you lift.

• Engage your core to protect your spine.

• Avoid twisting — instead, pivot your whole body using your feet.

Think of it like this: scoop, lift, step, and toss. Don’t twist and fling.

🧊 4. Pace Yourself

Shoveling can raise your heart rate as much as running!

• Take short breaks every 10–15 minutes.

• Push snow when you can instead of lifting it.

• Stay hydrated — even in cold weather, you lose fluid through exertion.

• If you feel short of breath, dizzy, or develop chest pain, stop immediately and seek medical attention.

🦴 5. Protect Your Shoulders and Back

Overreaching or throwing snow overhead can strain your rotator cuff or low back muscles.Try to:

• Keep snow tosses low and to the side rather than over your shoulder.

• Alternate sides to prevent overuse on one arm.

• Avoid jerking motions — use smooth, steady effort instead.

If you feel pain or tightness afterward, apply ice for 10–15 minutes and gently stretch your back and shoulders.

🏋️ 6. Stay Strong Between Storms

Regular strengthening and mobility work make a huge difference in how your body handles winter chores.Focus on:

• Core stability (planks, bird-dogs)

• Leg strength (squats, lunges)

• Shoulder and upper back endurance (rows, band exercises)

A physical therapist can design a winter conditioning program to help you shovel — and ski, skate, or play — without injury.

🌨️ The Bottom Line

Shoveling is unavoidable for many of us, but injuries don’t have to be. By preparing your body, using proper form, and pacing yourself, you can keep your driveway clear and your body pain-free.

If you experience lingering pain in your back, shoulder, or knees after shoveling, don’t ignore it. A physical therapy evaluation can help identify the cause, relieve pain, and get you moving comfortably again.

Stay warm, stay safe, and happy shoveling! ❄️