Prevent Soreness During Spring Cleaning

As the weather warms up, many of us are ready to tackle the house and yard. But if you’re planning to power through your entire spring cleaning list in one weekend, your body might have other plans.

After a winter of lower activity, jumping into chores without preparation can leave you stiff, sore, or even injured.

Before you start checking off your to-do list, try these simple stretches and movement tips to stay safe and pain-free.

4 Stretches to Prevent Spring Cleaning Soreness

If you’re getting ready for a full day of chores, these stretches can help loosen tight muscles, activate key movement patterns, and reduce post-cleaning pain.

1. Sink Stretch

• • Stand at a sturdy surface like your kitchen sink.
  • Step back with feet hip-width apart and knees unlocked.
  • Shift your hips backward like you’re being pulled into a wind tunnel.
  • Hold for 5 seconds, then return to standing.
  • Repeat 10 reps.

This gives the low back a deep, comfortable stretch, perfect before or during your cleaning routine.

2. Calf and Hip Stretch

• • Stand in a staggered stance with one foot in front of the other.
  • Keep your back leg straight, feet flat on the ground, and shift your hips forward.
  • You should feel a stretch in the back calf and front hip.
  • Hold for 5 seconds. Do 10 reps per side.

This prepares your lower legs for squatting, walking, and bending during yardwork and household tasks.

3. Hamstring Stretch

• • Sit at the front of a chair and extend one leg straight out with toes up.
  • Sit tall and gently lean forward until you feel a stretch in your hamstring.
  • Keep your back flat and return upright before each rep.
  • Hold for 10–15 seconds. Repeat 10 reps per leg.

A great stretch for any activity that involves bending, lifting, or reaching.

4. Standing Rotations

• • Stand with knees slightly bent and feet hip-width apart.
  • With one arm at a time, rotate your torso and pivot your heel to follow the motion.
  • Let your arm swing behind you, then return and reach across your body.
  • Repeat 10 reps per arm.

This prepares your spine, shoulders, and hips for dynamic movement, helping you rotate safely during cleaning.

Move Smarter with Everyday Chores

Spring cleaning often involves repetitive or awkward movements. Here’s how to use your body more efficiently and avoid unnecessary strain.

Use Proper Lifting Mechanics

Whether you’re weeding in the garden or picking up storage bins, treat every lift like a squat.
Practice sit-to-stand motion:

• • Sit at the edge of a chair with feet hip-width and heels slightly behind knees.
  • Lean forward and push through your heels to stand up, using your hips and glutes.
  • Reverse the motion to sit down with control.

This helps you lift with your strongest muscles and keeps your spine protected.

Avoid Twisting from the Low Back

Rotating from your lumbar spine while sweeping or scrubbing can lead to injury.
Instead:

• • Pivot with your feet as you rotate.
  • Step into the motion, so your hips and core move together.
  • This distributes the load and reduces strain on your back.

Vacuum with Your Legs, Not Just Your Arms

Holding a vacuum at arm’s length while standing still often leads to shoulder or back pain.
Try this instead:

• • Hold the vacuum closer to your body, near your front pocket or belly button.
  • Walk with it using a staggered stance.
  • Use your legs and core to move forward and back — it may take longer, but your body will thank you.

Don’t let soreness or injury keep you from crossing off your spring and summer to-do list. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: