Prevent upper extremity injuries: Common activities for the upper extremity and tips to prevent injuries

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In our previous blog, we explored the muscles of the upper extremity and their actions—how they work together to give us strength, precision, and control over our arm and hand movements. Understanding how these muscles function is key to avoiding strain and injury. In this post, we’ll take a look at some common activities that involve the upper body, and more importantly, how you can prevent improper movements to keep your muscles healthy and injury-free.

1. Lifting objects

Whether it’s picking up groceries, lifting boxes, or working out at the gym, lifting puts a lot of pressure on your arms, shoulders, and back.



  • Prevention tips:
    • Lift with your legs instead of your back. Bend your knees and keep your back straight to reduce strain.
    • Avoid twisting your body when lifting. Turn your feet and hips rather than twisting your back or shoulders.

2. Typing or using a mouse

Many of us spend hours typing or using a mouse every day, which can lead to strain in the wrists, forearms, and shoulders.

  • Prevention tips:
    • Keep your wrists neutral. Avoid bending them up or down while typing.
    • Take breaks regularly. Follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away.
    • Adjust your workspace so that your keyboard, monitor, and chair are all at the correct height to keep your posture healthy.

3. Reaching above your head

Reaching for items on high shelves or doing overhead exercises can cause discomfort and injury in your shoulders and upper back.

  • Prevention tips:
    • Use a step stool or ladder when reaching for high objects instead of overextending.
    • Engage your core while reaching to help stabilize your torso.
    • Avoid twisting your body. Turn your whole body instead of just your shoulders or back.

4. Carrying heavy bags

Carrying heavy bags or backpacks places a lot of strain on the shoulders and upper back, especially when done repeatedly.

  • Prevention tips:
    • Distribute the weight evenly. Use both straps on a backpack to balance the load.
    • Switch sides when carrying bags with one shoulder to avoid overloading one side.
    • Don’t overdo it. If the bag feels too heavy, consider making multiple trips instead of carrying everything at once.

5. Throwing (Sports or Casual)

Whether it’s a game of catch or throwing a ball during a workout, throwing can put a lot of strain on the shoulder, elbow, and wrist joints.

  • Prevention tips:
    • Warm up properly before throwing to get your shoulder and arm muscles ready.
    • Use proper form by involving your whole body in the throw, not just your arm.
    • Don’t throw with excessive force. Throwing too hard can increase the risk of joint injury.

6. Pushing and pulling

Activities like pushing a door, moving furniture, or certain exercises can put a lot of pressure on your shoulders, wrists, and arms.

  • Prevention tips:
    • Engage your core to help stabilize your body and reduce strain on your upper extremities.
    • Use your legs for heavy pushing or pulling, rather than relying on your arms and shoulders alone.
    • Avoid jerking motions. Smooth, steady movements reduce the risk of injury.

7. Repetitive movements (e.g., Painting, Gardening)

Tasks like painting, gardening, or any other repetitive activity involving your arms can lead to overuse injuries.

  • Prevention tips:
    • Take regular breaks every 20-30 minutes to rest your arms and wrists.
    • Change your posture or switch tasks to avoid overusing the same muscles.
    • Use ergonomic tools with comfortable grips to reduce strain.
General tips for preventing upper extremity injuries:
  • Strengthen your muscles: Regular strength training can help keep your upper body muscles strong and less prone to injury.
  • Stretch regularly: Stretching your shoulders, arms, and wrists can improve flexibility and reduce the chance of strains.
  • Maintain good posture: Pay attention to your posture throughout the day. Keep your shoulders relaxed, your wrists straight, and your back aligned to prevent unnecessary strain.

By being mindful of how you use your upper body in everyday activities and following these simple tips, you can help prevent injury and keep your muscles strong and functioning well. Staying aware of your movements will not only protect you from discomfort but will also help you maintain mobility and strength in the long run.






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