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Shoulder Injury Solutions - part 4

Posted Jan 01 2010 3:09pm

Happy New Year Readers!

Many resolutions will be made this year and if you are someone who suffers from pain...

Why not set a resolution of getting out of pain in 2010?

Over the past three posts, I am focused on helping individuals relieve and prevent shoulder pain.

I've discussed relaxing tight muscles, stretching short muscles, and strengthening muscles that provide support and stability to the shoulder.

The previously posted techniques are all PRE & POST workout strategies and can be done most days of the week.

The fourth and final part of the Shoulder Injury Solutions Series will now give you ways to integrate yourself back into a strength training routine.

Pain - A little bit of discomfort in the shoulder as you are rehabbing is okay, but stay away from things that create pain.

Back - An imbalance between the chest and back can contribute to shoulder pain. It is OK to still work your chest through a shoulder injury, but you need to do twice the amount of back. Use a 2:1, back to chest ratio to help the recovery process.

Overhead - Take care when performing overhead presses, pushes, and pulls. If it hurts, lay off and try the following week.

Tempo - Lift slower as you get back into it, use a 3-2-1 or 4-2-2 tempo with your upper body exercises until you feel better.

Repetitions - Use a higher repetition range of 15 to 20 with your upper body exercises to promote muscular stability and endurance to help your shoulder.

Resistance - Use lighter weights than you usually do especially for shoulder and chest exercises

Angles - If performing a military press bothers your shoulder, experiment with a lower position using an adjustable bench. The same can be said for back exercises if pulling above your head creates pain, try pulling from an angle more in front of the body.

Exercises - Most exercises will be okay. Try a scaption and steer clear of things like tricep dips and upright rows.

ROM - Limit your range of motion for exercises, try to stick with 90 degree angles for your chest exercises.

Legs - You can still work your legs!

Core - You can still work your core! A number of different planks work shoulder stability which helps the joint.

Cardio - You can still do cardio!


If regular implementation of the tips in this series does not help reduce or alleviate pain, see a physical therapist for further assistance.

Wishing you a happy, healthy, and shoulder pain-free new year!


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