From grocery bags to gardening supplies, having the proper lifting and carrying technique can be the difference between making memories and sustaining an injury. We all know to “bend with your legs, not your back!” but is there more to healthy lifting and carrying of heavy objects?
Your “lifting” muscles
Let’s keep it simple, what muscles are used when lifting heavy objects? For most adults, the muscles in the legs and buttocks are much more powerful than the support muscles around the spine. In fact, one of the keys to avoiding injury and maintaining good posture when carrying heavy objects is to strengthen our lifting muscles:
- The quadriceps (in the front of the thighs)
- The gluteal muscles (in the buttocks)
- And the abdominal muscles
Pro tip: practicing squats using just your body weight is a great way to build the “lifting” muscles. Click here to check out some Squat variations and warm-ups!
Your “carrying” muscles
While our legs and core should be doing most of the work when lifting things up, a different set of muscles does the “carrying” for us:
- Upper back muscles
- Shoulders and biceps
- Abdominal muscles
Pro tip: practicing shoulder blade “squeezes” is a great way to protect your neck and upper back from injury when carrying heavy objects. Sit up tall on a chair and bend your arms so your elbows at your sides. Squeeze your shoulder blades together so your elbows are behind you. Hold 8 seconds and return to starting position, repeat 10 times.
Tips to lift and carry
- Keep a wide base of support: Keep your feet shoulder-width apart, with one foot slightly in front of the other.
- Squat down, bending at the hips and knees only. If needed, feel free to put one knee down on the ground (half kneeling position).
- Keep good posture: Look straight ahead and keep your back braced with your chest out and shoulders back.
- Hold the load as close to your body as possible, at the level of your belly button.
- Slowly lift by straightening your hips and knees (not your back). Don’t twist as you lift.
- Take small steps, be careful when changing directions.
- Lead with your hips as you change directions. Keep shoulders in line with your hips as you turn.
- Set down your load carefully, squatting with the knees and hips only.
Here’s a great video demonstrating different ways to safely lift heavy objects:
What to avoid
- Do not attempt to lift by bending forward. Always bend at the hips and knees.
- Never lift a heavy object above shoulder level.
- Avoid turning or twisting your body while holding a heavy object.
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