Version June 2024
| Category | Problem | Changes that you can make |
| Sitting at a desk | Having your keyboard or mouse too far away from your body | Move the keyboard or mouse closer to you, or move your chair closer to your desk. Your elbows should be bent at a right (90°) angle. |
| Having your armrests too far out to the sides | Adjust your chair so the armrests are closer to your body, or use a chair without armrests. | |
| Sitting too low relative to your desk | Raise your chair so your hips are slightly above your knees. | |
| Having your keyboard, mouse, or writing area too far to either side | Move your keyboard, mouse, or writing area directly in front of you. | |
| Daily activities | Movements that involve a lot of shoulder motion, like putting on a belt, putting on a bra, or tucking in a shirt | Move slowly when dressing. To tuck in a shirt or adjust your clothing on 1 side, rotate your body in that direction so your shoulder isn't strained. To put on a bra, you can put it on backwards and close the clasp in front of you, then rotate it around. |
| Crossing your arms to remove a shirt over your head | Remove 1 arm at a time. Try to keep your arms in front of you rather than to the sides or over your head. | |
| Crossing your arms while sitting or resting | Try to get into the habit of holding your arms in other ways, like in your pockets or clasped at your waist. | |
| Straining your shoulder to reach behind you, for example, to wash your back | Try using a body brush with a long handle to wash your back. | |
| Driving | Holding 1 hand on top of the steering wheel | Drive with both hands on the steering wheel. Hold your hands on the sides of the wheel or lower. |
| Reaching into the back seat of the car, for example, to grab something | Get out of the car to remove items from the back seat. If you need to reach behind you, rotate your body to limit strain on your shoulder. | |
| Putting on a seat belt | Rotate your body to face the direction of the seat belt as you put it on. This will help limit strain on your shoulder. | |
| Work and chores | Activities that involve repeated turning in of the shoulder, such as raking leaves or using a screwdriver | Take breaks, and stretch your shoulder in between. Try to keep your elbows close to your body, and switch sides when you can. |
| Activities that involve pushing against something repeatedly, such as scrubbing or washing surfaces | Take breaks, and switch arms. Try to use small motions in different directions. | |
| Activities that involve holding your arms over your head repeatedly or for a long time, such as reaching up to a high shelf, replacing a light bulb, or painting | Use a stool or ladder to limit strain on your shoulder. Take breaks, and stretch your shoulder in between. | |
| Sleep | Sleeping on your back or front with your arm above your head | Try to avoid sleeping on your front. If you sleep on your back, try to avoid putting your arm over your head. |
| Sleeping on your side with your arm under the pillow | Try to avoid this position. It might help to use a thicker pillow. | |
| Child care | Spending a lot of time holding or breastfeeding a baby | Try to change your position regularly. Switch between sitting and standing when you can. Consider using a baby wrap or carrier to help support the baby's weight. When sitting, make sure that you have good back support, and put pillows under your arms. |
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