Canadian seasons, caregivers & community
Holiday Season Shoulders: Wrapping, Cooking, Lifting Turkeys
4-minute read · Published December 2, 2024 · Updated December 2, 2024
Holidays bring a lot of shoulder work in a short time. For a longer seasonal plan, see Canadian Winter and Stiff Shoulders. Two related reads are shovelling snow without wrecking your shoulders and new year, same shoulders.
Why holidays load the shoulders
Most of the year, your arms do light, familiar tasks. The holidays change that. You lift a heavy bird, reach into a high cupboard, wrap for an hour and carry a tray down the hall. Each task asks the shoulder to work in a new way, often without a warm-up.
Repetition is the other factor. Wrapping paper, chopping and mashing all repeat the same arm pattern. Fatigue builds, and the shoulder can feel sore the next day.
What the research says
- The WHO recommends muscle-strengthening activity on at least two days a week for adults, and says every move counts [R07]. Many people find regular light strength work makes everyday effort feel easier.
- Resistance training helps older adults keep strength and independence, which supports the everyday lifting that holidays demand [R06].
- Holiday strain is not a formal research topic, so the advice here is practical. Our evidence is general, not specific to holiday tasks.
What you can do
Plan before the big day. Each step includes a seated version.
- Plan the lift. Bend at the hips and knees, keep the turkey close to your body and use two hands. Ask for help with anything heavy. Avoid lifting above shoulder height.
- Set up a wrapping station. Sit at a table with paper, tape and gifts within elbow height. Work seated, and keep the arms close to the body.
- Keep high items reachable. Move the things you use most between waist and shoulder height. Do not reach overhead for them every time.
- Take short breaks. Every 20 to 30 minutes, stop and do a few seated shoulder rolls and blade slides. Breaks help more than one long push.
- Warm up in the days before. Spend three minutes a day on seated arm circles, reaches and blade slides. Build gently, with a few light resisted sessions a week, where one arm resists the other and you gradually resist harder or go through more range.
Where ShoulderBack Pro fits, and where it doesn't
For the weeks before the holidays, the printable fridge card is a quick routine to follow at home. Overhead Press (High Shelf Reach) is the closest match to cupboard reaching: you reach up as if placing a teacup on a high shelf, with one arm resisting the other. Bear Hugs Me, which draws the trainer to your chest, is a calm way to open the chest after a long stretch of standing.
It won't replace careful lifting and it doesn't treat an injured shoulder. It's a wellness tool with no clinical trials. If it suits your routine, you can order one online for $29 CAD.
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 sudden pop, sharp pain during a lift or new weakness needs prompt assessment. Most shoulder pain is managed with advice and exercise [R30], but a doctor or physiotherapist is the person who diagnoses the cause.
Try this movement
Printable fridge card →Frequently asked questions
How do I lift a heavy turkey safely?
Bend at the hips and knees, keep the load close to your body, and use two hands. Ask for help with anything heavy, and avoid lifting above shoulder height.
What if my shoulder aches the day after cooking?
A mild ache that settles within a day or two is common after unusual effort. Rest, gentle movement and an ice pack or warm pack, as you prefer, can help. Persistent or worsening pain needs assessment.
Should I do exercises before the holidays?
A few minutes of gentle, seated movement most days, plus light strength work two or three days a week, is a sensible plan. Start early and keep it simple.
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
- NHS Greater Glasgow & Clyde, Shoulder red flags; NHS MPFT self-help, Shoulder pain; BESS/BOA pathway summary (2021). https://pmc.ncbi.nlm.nih.gov/articles/PMC7905504
