The traditional pushup makes an appearance in many workouts, from yoga practitioners holding the plank position to boot-camp enthusiasts doing military-style floor work. Pushups are a compound strengthening exercise that target upper-body, lower-body and core muscle groups simultaneously. If you do several pushups at a decent clip, you raise your heart rate and get a cardiovascular workout. Avoid shoulder pain during pushups by checking your position or modifying your workout; consult your doctor if shoulder pain persists or worsens.
Position
Have a trainer or fitness instructor check your position during pushups to look for a reason for shoulder pain. The proper position for classic pushups entails keeping your legs close together. Place you hands slightly wider than your shoulders. Keep your elbows tucked as you lower the length of your body. Raise your body fluidly, extending your arms without locking your elbows.
Warm Up
Jumping right into pushups may stress your shoulder muscles too much. Do a total-body warmup to get raise your heart rate and get your blood delivering oxygen to your muscles. A brisk 10-minute walk or jog suffices. Then, do specific moves to warm up your shoulder area for pushups. Do 10 to 20 repetitions of shoulder raises and shoulder rolls. Loosen the shoulder area by swinging your arms overhead.
Repetitions
The repetitive movement of pushups can cause shoulder pain, particularly for older people. Speaking to ABC News, Dr. Mehmet Oz outlined how many pushups people above age 50 should be able to perform in one minute. Men in their 50s should do 15 to 19 pushups, women of the same age seven to 10. Men in their 60s should do 10 to 14 pushups, women five to 10. Men in their 70s should be able to do six to nine pushups, and women four to 10. Men in their 80s should be able to do three to five pushups, and women two to six.
Serious Pain
Deeper pain can point to a sports injury. If your shoulder is so stiff that you cannot rotate your arm, you should consult your doctor. Other problems that require medical attention include if your shoulder feels like it could pop out of socket and if your shoulder strength has declined to where you cannot do daily activities. Serious injuries may require consulting with an orthopedic surgeon.
