Canadian seasons, caregivers & community
Spring Clean-Up: Raking, Washing Windows and Shoulder Prep
4-minute read · Published April 2, 2025 · Updated April 2, 2025
Why this happens / What this is
Spring clean-up asks a lot of your shoulders in a short time. Raking repeats a pulling motion with both arms. Window washing adds reaching overhead and side to side. Carrying bags of soil or leaves adds load.
Repeated work can leave a shoulder tired. Pain that lingers, or comes with weakness, deserves a check.
What the research says
- Official guidance says every move counts, and older adults benefit from activity that builds strength and balance [R07].
- Resistance training helps older adults keep strength for daily tasks. The guidance also notes that fears and barriers should be addressed, so you can start small [R06].
These are general findings. They are not studies of spring chores.
What you can do
- Warm up for two or three minutes. Do slow shoulder circles and gentle shrugs. Seated option: do the same movements in a chair with your back supported.
- Use long-handled tools. A longer rake or a telescoping window washer keeps your hands lower and your shoulders more relaxed. Seated option: rake from a chair while you clear a small patch.
- Switch sides often. Change hands when you rake or wash. This spreads the work across both arms.
- Take short breaks. Stop every 15 to 20 minutes and rest your arms by your sides. Seated option: sit down for sorting, bagging and cleaning tasks.
- Skip the ladder. Use a sturdy step stool only if someone is nearby. A fall can injure a shoulder badly. Seated option: wash the lower windows from a stool.
Where ShoulderBack Pro fits — and where it doesn't
Two of the trainer's 16 exercises echo spring chores. Windshield Wipers makes slow side-to-side arcs, which feel a little like wiping a window, and is designed to work the rotator cuff muscles that turn the arm. Overhead Press (High Shelf Reach) practises reaching up with control. The other arm supplies the resistance through a fixed strap, so you can keep it light for a warm-up. Both work seated or standing, and the printable fridge card lists them in one place.
It's a wellness tool, not a treatment, with no clinical trials. It doesn't replace good tools, rest or sensible lifting. See it in the shop.
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.
Only a doctor, physiotherapist or other qualified clinician can diagnose a shoulder injury. If you fall from a height, get help before you move.
Try this movement
Printable fridge card →Frequently asked questions
Should I warm up before raking or washing windows?
Yes. A few slow, gentle shoulder movements before you start can help you feel ready. Keep the warm-up comfortable, not tiring.
What if my shoulder hurts after a long garden day?
Mild tiredness can be normal. Pain that lingers for days, wakes you at night or comes with weakness needs a clinician's check.
Can I do spring jobs seated?
Often, yes. Sit on a sturdy stool for lower windows and sorting jobs, and use long-handled tools so you do not reach far.
Sources
- 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
- 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/
