If you get pain in the shoulder area, then it's time for you to change your exercise program. If you simply ignore the shoulder pain, there is a risk that it will cause injury, which in the end may even lead to an operation in the shoulder area. What changes in the training program are actually necessary? Or should you do without the shoulder training until the pain is over? Sometimes a longer recovery time helps with acute pain. But if you train with the same exercises afterwards, the pain may reappear and become even stronger.
Three advices for the prevention of shoulder pain
1. Avoid exercises for the shoulder if it puts too much strain on the shoulder muscles.
2. Avoid a wrong and incorrect seating position during your shoulder exercises.
3. Try to execute the movement of your shoulder exercises technically correct. The shoulder is a sensitive region that needs to be trained with particular care. Often, incorrect movement and incorrect execution of the individual techniques are the cause of injuries and inflammation in the shoulder area.
Below we have published 11 tips that can improve your shoulder training and prevent possible injuries.
1. Train more pull exercises
Bench press is still one of the most important exercises for the training of the chest muscles. The disadvantage is the one-sided movement, which is caused by the pushing of the barbell upwards. This "pushing" often leads to heavy stress on the shoulder area, which has the consequence that one shoulder is tired and the other shoulder has to provide for the compensation of the correct movement. From a uniform load is then a one-sided power transmission, which can lead to incorrect technique and shoulder pain in the end. So you do not overload your shoulder, you should incorporate more pull exercises into your shoulder training. Therefore, try to do a lot of exercises for the shoulder muscles on the cable machine. Pay attention to the weights and do not use too much kilos, otherwise you will not be able to practice the exercise correctly.
2. Do pushups instead of bench press pain
As already mentioned in point 2, a particularly strong pressure is exerted on shoulders and shoulder blades during bench presses. The cause is the fixation of the upper body and the shoulder on the bench, which acts as counter-pressure when lifting the weight on the back and upper body. Pushups have the advantage that the shoulder joint can move freely in the exercise and thus is not exposed to pressure strong pressure by heavy weight. For example, if you find "conventional" push-ups too easy, then you can position your feet in a raised position, such as a bench or chair.
3. Train your thoracic spine!
Do you know the exercise or the test where you have to touch the right hand with your left hand behind your back? How about you? Are your hands coming together or are you very far apart? Certainly, the success of this exercise also depends on the physical body and the individual physique. However, it is also claimed that stretching the thoracic spine through certain exercises can improve the mobility of the individual shoulder joints and shoulder blades. Here are some exercises for the thoracic spine: 1. Cat Camel 2. Side Lying Diagonal Reach 3. T-Spine Extension on a Foam Roller 4. Quadruped T-Spine Extension
4. Dumbbells are important
Dumbbells, cable pulls, or suspension trainers are particularly well suited for the training of the shoulders, because the arms and the shoulder joints in the individual movements are freely movable. Exercises with machines or barbells allow only certain movements and thus often lead to unnatural movements, which can also affect the shoulders.
5. Improve your rotation
The so-called rotation is called in medicine as a rotational movement of the arms, legs and spine. A distinction is made between external and internal rotation, while one speaks of supination and pronation in the feet and hands. When you stand upright and let your arms fall loose, where do your palms show? To the side, to your hips or even back? The result is usually that the palms are pointing slightly backwards. This palm position means that the shoulder joints turn off easily. To avoid this twisting motion, you should train the shoulder muscles with the following three exercises: 1.Band no-money drill 2. Cable external rotations 3. Reverse flyes
6. Strengthen your lower back muscles
The often underrated lower part of the trapezius muscle plays an important role in the function of the shoulder blades. This area of the trapezius muscle, also known as the ascendendens, turns the scapula upwards. This movement has an effect on sitting as well as on many everyday movements. To effectively train the lower trapezius muscle, you should do the following: 1. Scapular wall slides 2. Prone Ys 3. Wide-grip pulldowns
7. Do not forget the lat
Similar to the thoracic spine, you should not forget to stretch the Lattisimus dorsi (Lat) muscle intensively. This can often be very painful at the beginning, but with regular stretching of the back muscles, you prevent injury and make you feel relaxed and comfortable.
8. Important is the correct movement
It is often important for people with shoulder injuries to learn to lift weights just above the head after muscle recovery. Also, the stretching movement of the arms over the head must first be learned again. This may sound simple, but often you are no longer able to correct the movement after the shoulder injury has recovered. At the beginning of your shoulder therapy, you should start with light stretching exercises. Also, lifting and rolling the back to stretch the individual muscles is recommended. Always remember that proper shoulder movement in your exercises can prevent significant injury.
9. Pay attention to the position of your body when lifting the weight
If you used to have pain in your shoulders, then you should be very careful when benching. Lifting the weight straight up on a flat bench can put significant pressure on your back and shoulder area. Use flexible benches that you can also use as an incline bench. These benches are adjustable and can be individually adapted to your body shape, health and performance level.