🎁 Shouldering the Holidays: 5 Surprising Ways the Season Wrecks Your Shoulders (and How to Stay Pain-Free)

The holiday season is filled with warmth, family, and… aching shoulders?

Whether you’re hauling heavy decorations from the attic, battling crowds with overstuffed shopping bags, or just trying to survive an epic snow-shoveling session, your shoulders are silently (or not-so-silently) taking a hit.

This time of year is prime time for hidden shoulder injuries — especially for active adults who don’t want to skip workouts, athletes sneaking in holiday training, or parents lifting toddlers and turkeys. If your shoulder feels “off” lately, you’re not alone.

Let’s unwrap the top ways the holiday season puts your shoulder at risk — and what you can do to protect it.

🎄 1. Deck the Halls (Without Wrecking Your Rotator Cuff)

Climbing ladders. Reaching overhead for lights. Lifting 60-pound Christmas trees. These festive feats can lead to shoulder impingement, rotator cuff strain, or even bursitis if your shoulder stability isn’t dialed in.

Fix it:

• Use a step ladder (not your tiptoes) to avoid overreaching.

• Use a decorating pole to help string lights on/in your house.

• Warm up your shoulders first with simple mobility drills.

• Alternate arms when lifting and decorating.

🎯 Pro tip: Shoulder stiffness when reaching overhead? That’s a sign you should check in with a shoulder pain therapist at Evolv. Don’t wait until New Year’s Resolution season to fix it.

🛍️ 2. Shopping Strains: The Silent Shoulder Killer

Holiday shopping = carrying bags… lots of them. That uneven load can pull on your neck, upper traps, and rotator cuff, especially if you’ve got a forward-rolled shoulder posture from desk work.

Fix it:

• Use a backpack instead of carrying everything on one side.

• Having a full mall shopping day? Take trips to your car to drop off some of your many bags.

• Practice scapular retraction exercises during the week.

• Take breaks to stretch and unload.

☃️ 3. Shoveling Snow (or Stress) Into Your Shoulder

Snow shoveling is basically a CrossFit workout with zero warm-up. Combine that with stress-tension and poor mechanics, and your shoulder becomes a prime target.

Fix it:

• Push snow when you can, instead of lifting and throwing.

• If you have a snow blower, use that :)

• Keep your elbows bent to reduce strain on your rotator cuff.

• Warm up with arm circles and trunk rotations before heading out.

❄️ Don’t ignore that post-shoveling shoulder ache. If it lasts more than a day or limits your movement, give us a call at Evolv Physical Therapy!

🧸 4. “I Got This” Syndrome: Lifting Kids, Gifts, & Crockpots

Whether you’re hoisting a toddler into their car seat or carrying a 25-pound casserole dish to Grandma’s, holiday lifting adds up fast. Awkward lifts with poor form = recipe for shoulder strain.

Fix it:

• Lift with your legs, not your arms.

• Hold heavy objects close to your body.

• Engage your core before lifting anything bulky.

• Even though we want to get it done all in one trip, take multiple trips when carrying multiple items in.

  
  

🧘‍♀️ 5. Holiday Hustle = Skipped Workouts & Stiff Shoulders

All the travel, parties, and chaos can derail your normal fitness or rehab routine. That means tight pecs, weak rotator cuffs, and sluggish posture.

Fix it:

• Even 10-minute daily shoulder mobility breaks help.

• Use bands or bodyweight to keep rotator cuff and scapular muscles engaged.

• Book a sports recovery session to stay ahead of pain.

🎁 Your shoulder doesn't need a vacation from care — even during the holidays.

🏋️‍♂️ The Evolv Fix: Shoulder-Strong for the Season

At Evolv Physical Therapy & Performance, we help active adults actually enjoy the holidays — without nagging shoulder pain getting in the way of your workouts, family time, or snowball dominance. Whether you're battling a fresh injury or creeping stiffness, our team can help you move and feel better, fast.

Located in Cedarburg, we're ready to help Ozaukee County individuals keep their shoulders and overall body strong this holiday season!

✅ Book your FREE shoulder consultation call with one of our expert therapists, TODAY! Because no one should be sidelined by stringing lights.

❓ Holiday Shoulder Pain FAQs

Q: I hurt my shoulder hanging lights. Should I rest it?

A: Not completely. Gentle movement and physical therapy help more than rest alone. Interested in learning more and seeing if we are a good fit for you? Schedule a FREE phone consultation with one of our expert therapists!

Q: Can snow shoveling cause serious shoulder injuries?

A: Yes. It’s a high-risk activity for rotator cuff strains and labral issues, especially with poor mechanics. Schedule a screening if pain lingers more than 48 hours.

Q: Do you offer sports recovery sessions during the holidays?

A: Absolutely — check out our sports recovery services for help staying limber and pain-free during winter sports and seasonal chaos.

Q: What if I have shoulder pain but no clear injury?

A: You could be dealing with postural or mobility issues — a shoulder pain therapist can evaluate the root cause and get you back on track.

Interested in learning if we would be a good fit for each other? Link below to schedule a FREE phone consultation with one of our expert therapists!

Schedule Your FREE Phone Consultation HERE!