Shopping—whether for groceries, gifts, or a wardrobe update—can feel like an unexpected workout. Carrying heavy bags, loading and unloading items, and navigating through crowded aisles can take a toll on your body. The most common reason people experience discomfort or injury during shopping is lifting weights they aren’t conditioned for. By preparing your body with targeted exercises, you can reduce strain and enjoy a pain-free shopping experience.
Whether you're tackling a big grocery haul or carrying multiple shopping bags during the holidays, your body deserves some preparation. A little strength and conditioning can go a long way in preventing aches, strains, and even injuries. Physiotherapist Kate McCormack from Milestone Physiotherapy, specialising in musculoskeletal physiotherapy, shares five simple exercises that are designed to build resilience in your core, shoulders, arms, and back—so you can shop smarter, not harder. Strengthen your body for those shopping marathons with these simple exercises:
1. Farmer’s Carry
Carrying grocery bags requires a strong core, stable shoulders, and a firm grip. The Farmer’s Carry perfectly mimics this action. Hold a heavy dumbbell or shopping bag in each hand and walk steadily for 30–60 seconds, perform 8-10 reps for three sets. This exercise strengthens your grip, builds shoulder endurance, and engages your core muscles to support the load.
2. Bicep Curls
Perfect for preparing your arms to lift and unload shopping bags, bicep curls target your upper arm muscles. Using dumbbells or resistance bands, curl the weights up towards your shoulders, then lower them slowly. Repeat for 8–10 reps for three sets. Biceps curls strengthens the biceps to make lifting and moving items easier.
3. UT Shrugs
Upper trapezius (UT) shrugs target the muscles at the top of your shoulders and neck, which are often strained during shopping. Hold a weight in each hand and shrug your shoulders upwards towards your ears, then slowly lower. Perform 8-10 reps for three sets. This exercise improves neck and shoulder endurance for carrying heavy bags over longer periods.
4. Lateral Raises
Lifting shopping bags or placing items on a shelf requires scapular strength, which lateral raises help develop. Hold light weights in both hands at your sides. Lift your arms to the sides until they are shoulder-height, then slowly lower. Repeat for 8-10 reps for three sets. This strengthens the shoulders and improves scapula stability, making lifting and carrying items on your back easier.
5. Prone Y Raises
This exercise are excellent for maintaining posture during long shopping trips by strengthening your upper back and shoulders. Lie face-down on the bed or any flat surface. Extend your arms overhead to form a Y shape. Lift your arms slightly off the ground, squeezing your shoulder blades together, then lower. Repeat for 8-10 reps for three sets. This improves shoulder stability and posture, reducing the risk of strain.
Why These Exercises Matter
Conditioning your body to tolerate heavier weights and improving strength in your arms, back, and neck can make a world of difference when it comes to lifting, carrying, and unpacking shopping bags. By incorporating these exercises into your routine, you’ll prevent injuries and make shopping feel less like a chore and more enjoyable. Start small, stay consistent, and soon you’ll be shopping with ease, confidence, and zero pain!
Featured Contributor:
Milestone Physiotherapy
Milestone Physiotherapy commits to helping clients achieve their wellness and fitness goals one step at a time. They specialise in return to sports post-surgery and post-injury, sports performance, strength and conditioning, and management of acute and chronic musculoskeletal conditions.
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