Active aging & sports: keep playing
Curling and Shoulders: Sweeping, Delivery and the Off-Season
4-minute read · Published November 7, 2024 · Updated November 7, 2024
Our pillar guide, Shoulder Exercises for Pickleball Players, covers the basics for court and ice sports. For more, try the pickleball warm-up for players over 50 and golfers over 60.
What curling asks of your shoulders
The delivery is a controlled swing. The arm moves forward and back while you keep your balance, and the shoulder carries the weight of the stone. The movement is not fast, but it is repeated many times in an evening.
Sweeping is different. The arms, shoulders and trunk work together, pushing the broom in a steady rhythm. Sweeping can be long and tiring, and fatigue is often what makes the shoulders feel sore afterward.
What the research says
- Resistance training is a recognized way for older adults to keep strength, muscle, function and independence. The position statement also notes that fears and barriers should be addressed [R06].
- The WHO recommends muscle-strengthening activity on at least two days a week for adults. Adults 65 and older should also do multicomponent activity that includes balance and strength [R07].
- These recommendations are general. They do not measure curling specifically, so they set a baseline rather than a sport-specific plan.
What you can do
Start the off-season with general strength and steady movement. Each step has a seated option.
- Seated sweep practice. Sit tall and move both arms in a steady, rhythmic pattern, as if pushing a broom in front of you. Two minutes, then rest.
- Seated delivery swing. Hold a light object in one hand and swing the arm forward and back, slowly, keeping the shoulder relaxed. Eight reps each side.
- Strength two or three days a week. Include light pushing, pulling and reaching work. Add a repetition or two only when the last session felt easy.
- Warm up before you play. Spend three to five minutes on gentle arm circles and reaches before the first end.
- Pace your sessions. Take short breaks during long sweeps, and switch sides when your arms tire.
Where ShoulderBack Pro fits, and where it doesn't
Crosscuts resembles the reach and trunk turn of a sweep: a diagonal glide from a high shoulder to the opposite hip. Around the World, one large unhurried circle, is a gentle way to rehearse the arc of the delivery. Both can be done seated, and because your other arm provides the resistance, you progress by resisting harder, moving through more range or doing longer sets.
It is a wellness tool with no clinical trials, and it is no substitute for ice time or for treatment of a shoulder condition. You can order ShoulderBack Pro online for $29 CAD if it suits you.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
A fall on the ice with sudden weakness, deformity or severe pain needs prompt assessment. A doctor or physiotherapist is the person who can diagnose the cause of ongoing shoulder pain.
Try this movement
Crosscuts (lats, obliques, scapular retractors) →Frequently asked questions
Should I stop curling if my shoulder hurts?
Pause the activity that brings on the pain, and rest for a short time. If the pain is sudden, severe, or lasts more than a couple of weeks, see a doctor or physiotherapist before returning.
Is strength training safe after 55?
For most people, yes, when it is progressed gradually. The strength training position statement for older adults supports resistance training for function and independence, and it encourages addressing fears and barriers.
What should I do in the off-season?
Focus on general strength two or three days a week, plus a few minutes of controlled movement most days. Keep the plan simple and steady.
Sources
- Fragala MS, Cadore EL, Dorgo S et al. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. https://pubmed.ncbi.nlm.nih.gov/31343601/
- WHO (2020). Guidelines on physical activity and sedentary behaviour. https://www.sydney.edu.au/news-opinion/news/2020/11/26/new-global-guidelines-on-physical-activity-and-sedentary-behavio.html
