Easing shoulder strain when pushing and pulling
Nicola Tik
Pushing a heavy trolley, cage or pallet truck looks like a whole-body job, and ideally it is. But when the going gets tough, it is often the shoulders that end up straining to get things moving or to hold them back. That ache around the front and top of the shoulder afterwards is a sign your arms were doing work your legs and body weight could have shared. A few changes to how you set up and lean into a push or pull can take the load off the shoulders.
Where you grip makes a big difference to your shoulders. Handles that are too high mean you push with your arms raised and your shoulders working hard to hold the line. Too low, and you stoop and heave from an awkward angle. Somewhere around waist to lower-chest height lets you push with your arms in a strong, comfortable position and your shoulders relaxed. Where a handle height is fixed and awkward, adjusting where on it you grip, or how you stand, can still help.
The strongest way to move a heavy load is with your body weight, not your arms. Getting close, keeping your arms fairly straight, and leaning your whole body into the push lets your legs and body weight do the work while your shoulders simply transmit the force. For pulling, the same idea in reverse, using your body weight to lean back rather than yanking with the arms. When you catch yourself heaving with your shoulders, it is usually a cue to get closer and use more of your body.
The hardest moment is right at the start, getting a still load rolling. Yanking or shoving hard to break the inertia is where shoulders often get caught out. A steady, building push, rather than a sudden heave, is easier and safer. Rocking a stubborn load gently to get it started, then keeping it moving once it is going, takes far less effort than repeated hard shoves. Slow and smooth beats sharp and forceful for the shoulders.
A lot of shoulder strain comes from fighting a load that should move easily. Stiff, worn or clogged wheels make everything harder, so keeping them running freely is worth it. Clearing the route of bumps, thresholds, ramps and tight corners means fewer moments where you have to strain to shove or steer. If a load is simply too heavy to move comfortably, splitting it or getting a hand is the sensible call. The easier the load rolls, the less your shoulders have to do.
If your shoulders ache after moving heavy loads, gentle movement usually helps them settle. Easy shoulder rolls, letting the arms hang and swing, or a little warmth often take the edge off. Going easy on other heavy shoulder work that evening gives them time to recover. What helps varies from person to person, so it is worth finding what settles yours.
If you would like to try a guided shoulder stretch, VIDA has a short video you can follow at your own pace.