If you are lifting weights, you are keeping your body healthy and fit. A slight misalignment when lifting, or using too heavy of a weight, could result in an injury to your shoulder. Proper form is the easiest way to prevent pain, but if it is too late and you are already experiencing discomfort, an amended exercise program can speed up your recovery.
Anatomy
The internal structure of the shoulder is susceptible to injuries. This ball-and-socket joint has the ability to move in many directions. Your shoulder uses various muscles, tendons and ligaments in order to perform arm movements. Any muscular imbalance, inflammation or overuse at this joint can cause pain. In order to reduce shoulder pain--especially if you strength train every day--is to simply take a break from training the upper body.
Imbalance
Female athletes who perform many forward motions, such as tennis players, may have muscular imbalances that have the potential of leading to shoulder injuries. If your weight lifting program contains an abundance of forward movements, such as a bench press, shoulder press, chest fly and push-ups, you run the risk of a muscular imbalance, too. To strengthen the external rotators in the shoulder and decrease the risk of injury, lie on your left side on the floor or a bench. Grasp a 3- to 5-lb. dumbbell in your right hand. Bend your right elbow and place your elbow against your side. Inhale and lower the weight toward your body. Exhale and, keeping your arm bent, raise the weight to a comfortable height. Repeat with the opposite arm.
Modifications
The American Chiropractic Association suggests stretching the chest to alleviate shoulder pain. You can do this by grasping your hands together behind your back and slightly lifting your straight arms. Other suggestions for use during weight lifting include a narrow hand grip or an underhand grip during a bench press; no incline or decline presses; no behind-the-neck shoulder press; hands placed slightly wider than the shoulders during a shoulder press; the use of lighter weights; and only lat pull-downs to the front.
Resistance Bands
Using a resistance band can also help you recover from a shoulder injury. Choose a light to medium resistance level until your discomfort improves. The following exercises can be repeated for two to three sets of eight to 10 repetitions.
For a front raise, stand on one end of the band. Take hold of the opposite end. Begin with your arm at your side. Exhale and lift your straight arm to shoulder height. Inhale and release, and repeat with the opposite arm.
For punches, wrap the band around your back, taking hold of one end in each hand. Your hands should remain at shoulder height. Exhale and extend your right arm as if punching. Inhale and return to the start position. Repeat on the left.
Cautions
Shoulder pain can affect weight lifting and many other daily activities. An injury cannot be self-diagnosed, so seek your doctor's advice before attempting to rehabilitate your shoulder. These exercises are suggestions and should not cause additional pain. If you feel added pain, stop the exercise immediately.
References
- Rehab Council: American Chiropractic Association: Weight Lifting Modifications for Shoulder Tendonitis & Impingement Syndrome
- IDEA Health and Fitness Association: The shoulder Part III
- PubMed.gov: Effects of a shoulder injury prevention strength training program on eccentric external rotator muscle strength and glenohumeral joint imbalance in female overhead activity athletes
- Journal of Athletic Training: On-the-Field Resistance-Tubing Exercises for Throwers: An Electromyographic Analysis
