5 Preventive Habits to Protect Your Shoulder Health

The mobility and strength of the shoulder come from its complexity. In fact, the shoulder is the most complicated joint in the body.

Shoulder and elbow specialist Michael J. Bercik Jr., MD, is one of Pennsylvania’s leading orthopedic surgeons and your ideal partner for shoulder health. We’ve prepared this list of five habits to help you to avoid common shoulder danger zones. 

1. Listen to your body

Your shoulder is prone to repeated strain injuries. Make a habit of listening to what your shoulders tell you in the form of sensory feedback. Pain and stiffness are the most common warning signs. 

When your job, hobbies, or daily tasks regularly leave you with sore and stiff shoulders, it’s a sign that body mechanics and ergonomics must be addressed before shoulder issues become chronic. 

2. Achieve a reasonable activity level and body mass

While this is a good habit for your overall health, your shoulder also benefits from exercise and optimal body mass. The shoulder’s bones and soft tissues support each other. Loss of muscle tone puts more load on the bones of the joint. 

3. Slowly ramp up intensity reasonably

Warming up before exertion or sports activity is always a good habit, especially for your shoulders. Stretching helps you prepare for returning to competition levels, although it’s important to always play within your capacity. When you work out, learn proper form when you start programs like weight training. 

4. Don’t strain when reaching or lifting

Supporting a load with your arms outstretched is more challenging than when the load is close to your body. When your arms are extended, the stress on your shoulders is many times the object's weight. 

Use ladders, stools, and other devices to avoid overextending your arms. Get help with awkward or heavy lifts. Lift the object as close to your body as possible, and use your legs to rise rather than your back and shoulders. 

5. Avoid static positions

You might not think of a desk job as a threat to your shoulder health. However, unbalanced sitting postures can create conditions that strain your shoulder anatomy over time. Much comes down to the ergonomics of your workstation. Add to that prolonged sitting, and your shoulder is strained further. 

Take regular breaks to stretch and move your body. If you sit for long periods, stand and walk around about every half hour, even if just for a moment. Those who normally stand while at work should take breaks to sit. Walking at a modest pace benefits anyone. 

When your best efforts leave you with shoulder pain, contact Dr. Bercik’s nearest office and schedule an appointment online or by phone today.