At last, spring and warmth are back!The sun is shining brighter and brighter, and the dust is starting to appear on your furniture. It’s time for the famous spring cleaning ritual.For many people, this annual ritual is good for morale, but it can also cause problems due to excessive physical activity. Many of us have hibernated during the colder months, so it’s easy to overdo it when we suddenly start moving!
Spring cleaning is a very physically demanding job.Before you start your chores, take the time to warm up and stretch, preparing your muscles to reduce the risk of injury.Making large circles with your arms and walking in place are good exercises to do before you start scrubbing.It’s a good idea to include shoulder warm-up exercises, especially before doing any work that requires you to exert a lot of force with your arm in an elevated position (washing windows, walls or even ceilings).It’s not uncommon for people to suffer from shoulder pain that goes down their arm after a day of heavy cleaning.
MOPPING FLOORS
A mop full of water can weigh up to 25 pounds! To avoid back pain, follow these tips.
Hold the mop in alternating hand positions.
Keep your spine in a neutral position.
Avoid extreme wrist movements
Use your legs to generate strength and balance your weight from left to right.
Keep your arms and elbows close to your body to stabilize your shoulders.Avoid stretching to the right or left.
Remember that it’s often more comfortable for our backs to mop the floor on all fours.
VACUUMING
Vacuuming is an activity that can cause numerous injuries to the lower back, neck and shoulders through repeated movements. So it’s important to make the right movements.
Keep your elbows at your sides to minimize shoulder movements.
Avoid movements where elbows are behind the body.
Adjust where you hold the vacuum cleaner extension so that your hands are level with your forearms.
Keep your spine in a neutral position.
Use both hands, one to pull and the other to push.
Stand up straight and avoid leaning forward.
Move your legs, not your back.
Take a few steps forward, then a few steps back.
Ask for help when moving furniture.
RUBBING AND PICKING UP
Avoid squatting for too long, as this puts a lot of stress on knee ligaments and cartilage. Try kneeling one knee at a time on a cushion (or knee pads) and change sides often.If possible, work seated.
WORKING AT HEIGHTS
Many spring-cleaning tasks require the use of a stepladder or ladder, such as washing ceilings, cutting tree branches or moving objects on high shelves.Remember, your hands shouldn’t be higher than your shoulders. Make sure you choose a stepladder of the right height for the activity, and that it’s in good condition (no loose or missing rungs, screws tight, etc.). Place it on a stable surface and avoid stretching to reach further.Reposition it if necessary.Don’t use a ladder if you have balance problems, or if you’re taking medication that may affect your balance.
It’s a good idea to vary the tasks you do on a regular basis to get different muscles working.For example, wash the walls of one room and then vacuum it, instead of washing every wall in the whole house. You’ll accomplish just as much, but you’ll feel better, less tired and your muscles will be less stiff. By using the right movements and favoring your arms and legs over your back, your spring cleaning will be safe for your joints. Just listen to your favorite music, open the windows and sing at the top of your lungs. Happy spring cleaning!
