Everyday movement patterns can create or exacerbate existing problems, including those of the shoulder, back and limbs.
Moving in a way that favours one side of the body, for instance, causes muscles needed in that action to contract, while on the opposite side, muscles are stretched. When this type of action is repeated on a regular basis, and/or the position is held for an extended period of time, you might begin to feel problems such as muscle fatigue, achiness and joint pain.
Other common examples:
Carrying a purse or other bag over one shoulder. In order to keep a purse or bag in place, we lift the shoulder and hold it there, tightening the shoulder, neck and upper back muscles. Options here would be to alternate placement from one side to the other, hold in the hand instead of over the shoulder and alternate, lighten the load and/or learn to relax the shoulder.
Lifting/moving objects incorrectly. When lifting an object, get close to it and squat down to pick it up, using your leg muscles rather than bending too far forward, which places needless stress on the spine and back muscles.
Sitting. If you have a desk job or spend a lot of time at the computer, proper chair height, distance from your desk, arm and wrist rests and degree of bend of the arms and legs are important.
Sitting with feet/lower legs under your chair for example, amounts to a contraction of the back of the thigh (hamstrings). Repeated shortening of these muscles results in greater tightness and lack of flexibility, which in turn can create problems with the low back.
The muscles that are responsible for lifting the legs, as with walking or climbing stairs, are called hip flexors. With excessive sitting, these muscles react in the same way as the hamstrings, shorter and tighter.
Postural changes can occur over time related to leaning forward, slouching and rounding the back, crossing the legs, etc., taking its toll on the hips, spine and shoulders.
Men often sit with the legs abducted to the point where the thighs are well outside of the hips, again, causing a contraction and tightening of those muscles responsible for that action, whereas women tend to cross the legs when sitting, also not ideal.
Other everyday habits that can fall into this same scenario include wrist and finger problems from typing/texting, leg, feet and spinal alignment issues from wearing high heels or non-supportive footwear, and neck problems from looking down at our computers or cell phones.
Tip: Undoing faulty movement patterns can take time. Start by assessing your own habits to see where changes need to be made, and then gradually adopt those new healthier ways of doing things. A good goal is to be able to keep the natural curves of the back in natural balance whether sitting, standing, or lying down.
New York Times