Relieve pain in your shoulders and keep your joints healthy. If your shoulders start to scream, they’re telling you it’s time to revise your exercise routine. Ignoring this signal and continuing despite the pain can lead to serious injury or even surgery.
To relieve pain, you need to find good replacement exercises, improve your posture, and move better. Here are seven tips (not sorted in any order) that will help you relieve pain.
7 tips to relieve shoulder pain
1. Do more pulls than pushes
Most men do more pushes than pulls. We focus more on torso exercises and forget about pulls and rows with heavy weights. This creates an imbalance as your torso becomes stronger and firmer than your back muscles. Over time, your shoulders slump and your arms turn inward.
This posture damages your shoulders: if they’re not in the right position, they won’t move properly, and when you do something as simple as raising your arms above your head, your joints are affected. .
Do twice as many pulling exercises as pushing exercises and strengthen your upper back muscles. Focus on pulling your shoulder blades down and back throughout the exercise to get yourself into good posture.
2. Switch to dumbbells
(Or cables, suspension trainers, etc.) When using bars and machines, your hands cannot turn and this forces your shoulders to find themselves in unnatural positions, which creates a great deal of tension in the joints. . Do exercises that allow your arms to rotate naturally.
In what sense? Clockwise with your right hand when you pull and counterclockwise when you push.
3. Strengthen your external rotators
Stand tall and relax your arms. Which way do the palms of your hands end up? Are they facing each other? Are they facing your hips? Are they facing directly behind you?
There is a good chance that your palms are facing each other. This means that your arms “turn internally” (they turn inward and the palms of your hands face the floor) and create pain in the joints of your shoulders. To open up the subacromial space, strengthen the opposite movement by targeting the muscles that rotate your arms externally.
Try exercises like:
* No-money drills with bands
* External rotations with cables
* The inverted reclining spreads
4. Train your trapezius
The lower trapezoids are often overlooked. They are, however, essential for your shoulders to be in a good position, for your whole body to be in a good position and to allow smooth movement in the shoulder blades.
Strengthen your lower trapezius muscles with exercises like:
* Side elevations
* Single-arm rowing
* Wide grip prints
5. Relearn the right movements
People with shoulder problems need to relearn how to lift something above their head and how to work the right muscles at the right time. It sounds simple, but athletes often struggle with these exercises because they are not used to doing the right movements.
Try an exercise such as reaching, rolling, or lifting something. Although it is painful, doing the right movement in the shoulders is essential to avoid injury and to relieve pain.
6. When you lift something above your head, switch to an exercise on an incline bench.
Lifting directly above your head can affect your shoulders if you have a history of pain in that area. Set up an adjustable bench in an incline position and do overhead deadlift exercises. You can build a lot of muscle while sparing your joints.
Switch to overhead presses or lateral presses on an incline bench.
7. Open your hips
Your hips and shoulders are tied. If, for example, your left hip is stiff, your left shoulder must be stiff too because of the connections in your torso.
It’s an overlooked item when it comes to shoulder health. Pain is not just caused by a particular joint. Sometimes the problem begins elsewhere and travels to the weaker area. (It makes sense that your shoulders hurt – they’re the most mobile joints in your body.) Improve the mobility of your hips and your shoulders will follow suit.