Shoulders Hurt From Working Out? Try This!
The shoulders are often the first to go for weight lifters when increasing weights and hoping to build strength. The shoulders are a small part of the body but are expected to carry quite a bit of load. This can be disastrous if the wrong movements are made while exercising. This is why form is always stressed by fitness gurus around the world. If your form is not up to par, it is these weaker parts of the muscle chain that are going to be impacted hard. Let’s take a glance at three tips to make sure your shoulders are as healthy as possible.
Proper Stretching Beforehand
Stretching is imperative with any muscle group, but more so with your shoulders. Give them a proper go with regards to how you are stretching things out.
What are some of the best stretches you can do for the shoulder?
Full circles is a good way to keep things going in the right direction. This is done by creating a T with your body (i.e arms stretched out by your side and parallel to the ground) and creating circles in the air.
This will really loosen up those shoulders.
Also, look to hold the arm close to your body with the other one and pull it closer to your chest. This can help the shoulders as well.
Take your time doing this. Don’t just rush things.
Warm Up Rotator Cuffs
Your rotator cuffs tend to go first and it is an awful injury to deal with at the best of times.
So, what should you be doing for the rotator cuffs?
Grab a light pair of dumbbells (5 pounds or less) and hold the dumbbells at shoulder height. You can do this sitting down or standing up.
You will pretend you are going to shoulder press the dumbbells. However, instead of pressing, you are simply going to rotate the arms up and down at the elbow. This is all. Do it in a controlled manner to loosen up the rotator cuff.
Work The Rear Delts
Most individuals who are weight lifting tend to put far too much emphasis on the traps, side delts, and front delts (from pressing movements) and this leads to horrific imbalances over a longer period.
It is essential to not only work the rear delts (the back part of the shoulder closer to the back) and hit them on a regular basis with your shoulder workouts. This is the smallest part of the shoulder, but just as important as the others. Don’t forget to hit them with rear delt raises.
These tips are going to ensure your shoulders don’t end up getting destroyed because of the weight being lifted. The worst part about injuring your shoulders is the fact they are not going to be a 100% ever again. You are always going to have this lingering issue that will not subside. This is the last thing you are going to want so make sure you are putting in the work that is required to remain healthy. If you keep your shoulders healthy, you will also dominate workouts like never seen before.
Note: if you’re looking for the ultimate guide to shoulder health, make sure to checkout Eric Wong’s Shoulder Flexibility Solution program… it’s very in depth and well done.