It is common for bodybuilders to get sore shoulders. This soreness may be the result of an intense workout, and only last a day or two; or, it may be slightly more serious, due to an injury or muscular imbalance. Either way, it's important to address the issue and implement the correct strategies to overcome it, so you can restart training as soon as possible.
"RICE" Right Away
As soon as you feel the onset of soreness, employ the "RICE" protocol -- this stands for Rest, Ice, Compression and Elevation. Cease any activity you are doing immediately, and avoid putting any weight on your sore shoulder. Apply an ice pack to the area of soreness for 20 minutes, while trying to keep your arm elevated. Take off the ice and reapply in an hour or two. Try to repeat this protocol between four and eight times during your waking day, until the soreness has subsided.
Active Recovery
Once the soreness has decreased, begin some light activity to get your shoulder moving again. Perform some light arms swings, pushups or resistance band exercises for five minutes, a few times a day, to get blood flowing into the area. Also try some gentle swimming, or get a professional sports massage to help loosen up the area and relieve soreness.
Proper Posture
If your shoulder soreness is more serious, it may be a muscular imbalance caused by poor posture. Certified Strength and Conditioning Specialists Eric Cressey and Mike Robertson, in the article "Neanderthal No More Part I", indicate that poor posture -- a rounded upper back, forward head tilt and an excessive lower back arch -- displaces muscles around your shoulders, which become impinged, and this leads to soreness. If this is the case, limit your upper-body pushing exercises, like bench presses and military presses, and incorporate extra upper-back exercises like rows, face pulls and scapula retractions, to correct your posture.
Train Your Rotator Cuffs
The rotator cuffs are a group of four small muscles that work together to stabilize your shoulder joint. If you don't train them properly, these muscles become trapped or even tear, which leads to shoulder soreness. Finish each of your workouts with five minutes of dedicated rotator cuff strengthening and performing exercises, such as internal and external rotations with resistance bands, dumbbells or cables.
