There are certain muscle groups that are more prone to injuries then the others. Even small injuries in these muscle groups can lead to extended and unwanted bed time. Without any discrimination and not in any particular order, these parts are your shoulder joints, lower back and the knee joints. In this article, we will talk in particular about the shoulder joint. We’ll tell you what to avoid and how to rehabilitate the already Injured Shoulders.
1. Avoiding Pulling Exercises Will Wreck Your Shoulder Health and Injured Shoulders
Most guys do way more push type exercises than the pull type. The bench press has so many variations to hit the chest from all angles, both with dumbbells and barbells. Same goes for shoulder pressing, since it’s a push movement. But do we really do as many variations or do as much volume when it comes to rows or any other pulling movement, for that matter? Well, nope. This creates imbalance as the chest gets stronger and stiffer than your back and, over time, your shoulder slumps forward and arms turn inward. This posture wrecks your shoulders!Injured Shoulders
TIP:- Do at least the same number of sets in form of various rows (pulling) as you do in Presses (push).
2. Not Doing Closed Chain Exercises
For the development of pecs, shoulders and triceps, dudes get hooked to barbell presses so much so that they forget that other moves can hit the same muscle group too. Yes, I am talking about the classic push up. If they feel easy, do weighted pushups instead. Closed chain exercises like push-ups are good in terms of shoulder health since they don’t lock your shoulder blades like barbell presses do.Injured Shoulders
3. Switch To Dumbbells For A Change
When using barbells, your hands can’t rotate and as a result it can force your shoulders into unnatural positions. This can aggravate your already existing shoulder issues (doesn’t mean barbells are bad). Dumbells give you better control over the movement of the weight and better stability to the shoulder joint as well.Injured Shoulders
4. Ditch The Crossfit Workouts If You Are A Beginner
Thanks to stupid trainers, CrossFit has become a sport of injuries. So, I will keep it short, keep away from the Olympic lifts in the crossfit routine.Injured Shoulders
5. Avoid Behind Back Presses/Pulldowns
Don’t be too shocked here. These exercises can be fine for people who have great shoulder health already. If you have existing shoulder issues, you have got to avoid them.Injured Shoulders
The position of the barbell behind neck press places your shoulders in extreme external rotation and abduction. Pressing weight in this position puts a lot of stress on the shoulder joints and ligaments. To avoid hitting the back of your head with the barbell, the behind the neck press forces your neck in an unnatural forward position, which increases your risk of neck injury.Injured Shoulders
Same is the Case with behind back pulldowns. So you can simply replace these exercises with front/military press and pulldowns from the front.Injured Shoulders
6. Avoid Guillotine Press
This is a style of bench press when you flare your elbows way out in the direction away from your body and lower the bar more towards the upper part of your chest. Unfortunately, most guys at the gym bench press this way only and it is disastrous for shoulders. Simple safe effective way is to tuck your elbows towards your sides as opposed to out and flaring at 90 degree.Injured Shoulders
See this video for details:
That’s all folks. Remember, train safe to train for long.