Without understanding human body composition and how it should move, it is easy to injure it. One injury that has become rampant in the fitness world is shoulder injury, typically coming from barbell bench presses or dumbbell lateral raises. A good way to avoid this type of injury is to use proper form while lifting.
Shoulder Physiology
The shoulder muscles are made up of anterior, medial and lateral deltoids, while the shoulder bones are the humerus of the upper arm connecting to the glenoid cavity. The space within this connection is called the glenohumeral joint, where most of the pain in typical shoulder pain originates, if it is not caused by sore or strained muscles. The sack within this joint, called the bursae sack, can be inflamed and cause shoulder pain.
Proper Form
When lifting dumbbells to work the deltoids, it is important to lift properly. When working the anterior deltoids, located in the front of the shoulders, you should turn your palms upward to take pressure off of the medial, or side deltoids. Lateral raises work the medial head of the deltoids but should be done by lifting the weight only parallel to the body and no higher. When you lift your arms too high, it puts excess pressure on your joints, inflaming your bursae sack.
Rotator Cuff
If your joints or deltoids are not causing the twinge in your shoulder, it could also originate from one of the rotator cuff muscles. These muscles consist of the teres minor, subscapularis, supraspinatus and the infraspinatus. They can be strengthened by using lightweight dumbbells or elastic bands to do upward and outward rotations.
Further Help
To make sure that you are lifting with proper form and not using too much weight, consult a certified personal trainer. This way you can also make sure that you are not attempting to lift too much while working the rotator cuff muscles, which will instead put the focus back on your deltoids. If you continue to experience shoulder pain, even after correcting your form, you should see a doctor to rule out a more serious injury.
References
- "Anatomy: A Regional Atlas of the Human Body"; Carmine D. Clemente; 2010
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
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