Lifting a toddler into a car seat, carrying the weekly shop, then a full day at a desk. In your busiest years, your shoulders do a lot of work, often without much attention in return. Looking after them with a few simple habits can help keep them strong and comfortable.

Why your shoulders can ache

Your shoulder is the most mobile joint in your body. That freedom depends on the muscles around it working together to keep it steady, especially the rotator cuff, a group of muscles that hug the joint, and the muscles around your shoulder blade.

In your 30s and 40s, shoulders often face a mix of demands:

• Long desk days, where your shoulders stay still for hours.
• Lifting and carrying children, shopping or equipment.
• Reaching into car seats, cupboards and car boots.
• Less time for regular exercise.

The tendons around the shoulder also become a little less able to cope with sudden load as we get older. When load rises faster than your shoulder can adapt, it can become sore. In most cases, it is irritated rather than damaged.

Making daily tasks easier

Some changes that can help:

• Keep heavy items close to your body when you lift and carry.
• Lift children and shop with both arms where you can.
• Get close to the car before lifting a child into a car seat, rather than reaching in at arm’s length.
• Keep things you use often between waist and shoulder height.
• Use a rucksack on both shoulders, rather than a heavy bag on one side.

At your desk

Small changes can help your shoulders through long desk days:

• Keep your keyboard and mouse close, so your elbows rest near your sides.
• Rest your forearms on the desk, rather than holding your arms up.
• Take short movement breaks every half hour or so.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused work.

Keeping your shoulders moving

Gentle movement helps your shoulders feel less stiff. Something to try a few times a day:

• Roll your shoulders backwards five times.
• Slowly lift your arms out in front of you and up as far as is comfortable, then lower.
• Walk your fingers up a wall in front of you, then back down.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping your shoulders strong

Strength is what helps your shoulders cope with lifting, carrying and reaching. Something to try two or three times a week:

• Shoulder squeezes. Sit or stand tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Outward turns. With your elbow tucked into your side and bent, hold a light weight or resistance band and slowly turn your forearm outwards, then back.
• Side lifts. Slowly lift your arm out to the side to shoulder height, holding a light tin or bottle, then lower.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace. A few minutes a few times a week is enough to start.

Reading how your shoulder responds

A mild ache during exercise that settles by the next day is usually fine. If your shoulder is sorer the following morning, ease back a little. If your shoulder is gradually getting stiffer, with less and less movement over weeks, it is worth getting it checked by a physiotherapist.

Sleep

Shoulder pain often feels worse at night. Lying on your back with a pillow under your sore arm, or on your other side hugging a pillow, can help. Broken sleep makes pain feel louder, so protecting your sleep where you can helps your shoulders too.

Your VIDA pain check-in can help you notice how your shoulder changes over time.

What to take away

• Keep heavy items close when you lift and carry.
• Get close before lifting a child into a car seat.
• Keep your elbows close and forearms supported at your desk.
• Strengthen your shoulders two or three times a week.
• Keep your shoulders moving with gentle movements through the day.

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