Shoulder pain and injuries are some of the most common health problems experienced by adults today. According to a survey, shoulder pain affects 18 to 26 percent of adults at any point in time. Symptoms can be mild enough that they merely cause discomfort, but in some cases, the pain can be quite severe, to the point that it can impede a person’s ability to work or do daily activities. If not addressed, shoulder pain, injuries, and disorders can lead to impaired work performance, absences, job loss, or early retirement.
Exercise can relieve shoulder pain since it helps to strengthen the muscles that keep your shoulder joint stable. However, to prevent exacerbating injuries, it’s important to know the right types of workouts to enhance shoulder strength and mobility. Learning how to adapt gym exercises may also help to prevent injuries and pain problems from getting worse. If you’re dealing with shoulder pain or disorders, here’s what you can do to modify your daily gym and exercise routines.
Start with Bicep Curls
If you have severe shoulder pain or lack of mobility, there’s a possibility that exercise alone wouldn’t be enough to reduce pain and discomfort. If you have shoulder arthritis or damaged rotator cuffs, your doctor may recommend reverse total shoulder replacement surgery to alleviate pain and improve movement and strength. Once you leave the hospital, your arm will be in a sling for two to six weeks, and you’ll be working with a physiotherapist and an occupational therapist for rehabilitation. You may also be cleared to do light exercises after the sixth week, focusing on improving shoulder strength and mobility.
Whether you’ve had surgery or just dealing with shoulder aches, it’s a good idea to take it slow when working out. If you’ve been cleared to lift weights, start by lifting lightweight dumbbells, but don’t raise your arms overhead while lifting. Instead, stick to bicep curls to work the muscles in your upper and lower arms, but don’t do too many repetitions as it can cause an imbalance that can lead to shoulder pain. While doing bicep curls, make sure that your elbows are close to your torso, and relax your shoulders. Also, never attempt to do too many new exercises during a workout session. Start by doing one new exercise move per day, and if it hurts your shoulder, stop and do another move slowly. You may also want to rest in between sets to give your shoulders a break.
Do Modified Pull Ups
Those with shoulder pain can do pull ups, but you need to modify your technique to prevent the pain from getting worse. First, use a resistance band or a pull up modification ladder for assisted pull ups, and change to a neutral or underhand grip to make the exercise painless. Slow your movement as you pull up, and aim to add reps to make assisted pull ups more effective. Switch to half kneeling overhead pull downs to add variation to your workout.
Avoid Exercises That Can Make Rotator Cuff Injuries Worse
Having a strong rotator cuff promotes a full range of motion in your shoulders, but if you have an injury or shoulder pain, there are certain exercises that you should avoid while at the gym. Tricep dips are one of them since this move puts a lot of weight on your shoulders. Also, don’t do upright rows since this can rotate your shoulders and lead to wear and tear injuries. If you have weakened muscles or if it’s been a while since you’ve last worked out, avoid doing any exercise wherein you have to lift a bar or weights high up before lowering them behind your head. This move can cause injuries since it forces your shoulders to compensate for your weakened arm muscles.
Working out can help to strengthen your shoulders and reduce pain, but it’s important to do the right exercises to prevent pain problems from getting worse. If you just had shoulder surgery or a recent injury, be sure to get clearance from your doctor before working out, and seek guidance from a physical or occupational therapist to know the right exercises to strengthen your shoulders.