Household Workout – Part II

In the last article, we discussed the importance of maintaining good posture and body alignment when performing household chores. Now, we will apply those safety principles to some of these day-to-day activities.

Vacuuming

The vacuuming movement is basically a row exercise in which a weight/resistance (the vacuum cleaner, in this case) is pulled towards the body. This movement engages primarily the muscles of the upper (between the shoulder blades) and middle (the “lats”) back and the muscles of the front part of the arm (biceps). However, many other muscles are called into play to stabilize the body. These are the muscles I want you to focus on for now.

Before you even start moving your arms, I want you to activate your core muscles, bracing yourself. Next, create a neutral spine by tucking in your pelvis. Then, pinch your shoulder blades together to engage the upper-back and stabilize the scapula (shoulder blades). Now, you are ready to begin your work.

A common problem is that vacuuming is a single-arm movement and most people employ only their dominant side to perform this task. However, in order to prevent muscle imbalances, you must use both arms. A simple way to remember that is to always start with your non-dominant hand and switch sides from time to time.

Scrubbing floors

Scrubbing is a press movement (pressing the brush against the floor) which primarily engages the muscles of the chest and the muscles of the back part of the arm (triceps). Because you are on your hands and knees, different muscles will be recruited to stabilize the trunk, shoulders, and arms.

First, be sure to place your knees under your hips and your hands under your shoulders. Second, activate the abdominal wall through bracing. Remember to keep the spine in a neutral position (neither arched nor rounded) at all times. In order to stabilize the upper-back, press the shoulder blades against the back of the ribcage by pushing the floor away from you. Do not let your body “hang” on your shoulders. Also, keep in mind that you will soon shift to a tripod balance (one hand and two knees) as you start moving your arm, which will require further engagement of the core musculature.

As in any single-sided movement, start with your non-dominant hand and switch sides often.

Lifting heavy objects

You’ve probably heard this one over a million times, but I’ll repeat it anyway. Lifting objects from the floor (especially heavy ones) requires proper form because this movement can create high compression forces in the lumbar region which could easily result in injury. When dead-lifting, the whole body is engaged to facilitate the task at hand (lift the object from the floor). Muscles of the thighs, glutes, abdomen, back, and arms are recruited to perform the movement, and many other muscles come into play, acting as stabilizers.

Proper form is crucial to prevent injuries. First, bend the knees and hips in order to reach for the object. If squatting with both feet on the floor is hard for you, place one knee on the floor (in a lunge). Keep the back in a straight line, avoiding rounding the back. As you hold the object, pinch your shoulder blades together, engaging the upper-back to protect your shoulders. Before lifting, brace yourself. This will activate your core muscles to stabilize and protect your trunk and spine. Push off the floor using the strong muscles of your legs instead of the low back muscles.

Placing an object on a high shelf

This task is similar to an overhead press in which the shoulder muscles (deltoids) are the main stars. The triceps and upper-back muscles are also recruited to perform the movement, while muscles of the trunk (abdominals and erector spinae), shoulders (rotator cuff), and forearms work as stabilizers.

If you are still young, reaching for an object on a high shelf may seem an easy task. However, many older adults present shoulder issues that impair overhead movements. Also, repetitive overhead movements performed with poor form or with heavy loads may lead to inflammation, pain, and injuries. Thus, maintaining proper form during overhead lifts is essential.

Hold the object close to your body to reduce the load[1]. Pinch the shoulder blades together to activate the upper-back muscles. Keep the spine in a neutral position (neither arched nor rounded). Engage the abdominals through bracing. Then, you may lift the object over your head.

Loading the washing machine

This is a compound movement that requires the engagement of the whole body. This task is composed of a squat and a rotational movement that happen simultaneously. It recruits muscles of the thighs, glutes, abdominals, back, shoulders, and arms.

Always bend from the knees and hips to reach for the clothes on the floor. A common mistake is to keep the knees straight and round the back to grab the clothes. The problem is that this position increases the compression forces on the disks of the lumbar region which can lead to injuries, especially when moving mindlessly. Therefore, remember to keep your back in a nice straight line at all times.  In addition, it is important to allow hip rotation when twisting the body to reach for the machine. Keep in mind that the lower back is not prepared to perform rotational movements, meaning that the pelvis should lead the way. Besides that, keep the core engagement through bracing, and remember to pinch the shoulder blades together to stabilize the upper-back.

References

Delavier, F. Strength Training Anatomy. Champaign, IL: Human Kinetics. 2006.

Vella, M. Anatomy for Strength and Fitness Training. New York: McGraw-Hill. 2007.