Shoulder shrug exercises are included in strength training routines as a method to build muscles in your neck, shoulder and upper back. The repetitive heavy lifting elevates your risk for tears to the rotator cuff, a group of muscles and tendons inside your shoulder. While a minor tear often heals over time without surgery, severe injuries to the rotator cuff typically require surgical repair and rehabilitation. Understand how to recognize and respond to a rotator cuff tear to ensure your well-being, and obtain your doctor's permission before starting any weightlifting regimen.
Weightlifting and Rotator Tears
The muscles and tendons in your rotator cuff are essential to daily activity and connect your shoulder blade to your upper arm. They keep your upper arm bone securely attached to your shoulder socket, the part of your body that provides the greatest range of motion. Tears of the rotator cuff are common among baseball pitchers, although people who lift weights -- especially adults over 40 -- also face an increased risk. Older adults who perform the shoulder shrug usually have weaker shoulder muscles and are more likely to suffer injuries during heavy or repetitive lifting.
Recognizing Injury
The most common sign of a rotator cuff tear is persistent shoulder pain and tenderness directly after your shoulder shrug repetition, although the pain may not surface until you attempt to reach above your head or lift a heavy object. You may also have a tear if you have reduced range of motion in your shoulder. Some people with a rotator cuff tear experience a crackling sensation during shoulder movement or hear a snapping sound followed by pain that extends down one side of the arm.
Initial Treatment
While pain from a rotator cuff tear can be severe, not all injuries require surgery. The American Academy of Orthopaedic Surgeons suggests resting your shoulder if you suspect a tear and limiting movement that causes discomfort. Pain relievers with aspirin and ibuprofen are also recommended, as well as applying a cold pack to your shoulder every few hours for up to 20 minutes until the pain subsides. A heating pad is helpful after a few days to minimize soreness, along with light range-of-motion exercises to ensure your shoulder remains limber. Discontinue any activity that triggers more pain.
Potential
Schedule a meeting with your doctor if you experience shoulder pain that continues for more than a week or becomes more severe. Weakness in your arm that prevents normal activities may also indicate the need for surgical care or supervised exercise therapy.
References
- Merck Manuals; Rotator Cuff Injury; April 2009
- American Academy of Orthopaedic Surgeons; Rotator Cuff Tears; October 2007
- FamilyDoctor.org: Rotator Cuff Exercises; December 2010
- Eldergym: Shoulder Shrug Exercise for Seniors and the Elderly
- MayoClinic.com; Rotator Cuff Injury; August 2010
- Bodybuilding.com: Shoulder Training 101; Joey Rodrigues
