You’ve had enough…
You’ve looked in the mirror or stood on the scale and realised, you need to take some action and get yourself back in shape. So, you start hitting the gym, feeling motivated, ready to make some gains.
You want to get some good pressing in, so naturally you turn to the bench press, or keeping it simple you just start banging out push-ups. It feels a little off, but you figure you are just rusty, it’ll get better.
So you keep at it.
But instead, it gets worse, and your shoulder hurts and you’re not sure why…
You started avoiding exercises that aggravated the pain, which limited your workouts. A lot of the fun exercises you like doing in the gym, like benching, aggravated it too much. So your workouts become stale and dull.
So eventually, you took a break, hoping it would heal. But now you’re back where you started, and the pain is still there.
This is a common cycle, and I understand how frustrating it is.
Why is shoulder pain so bad?
Because it messes with everything!
We judge our fitness progress by three simple things:
- The number on the scale
- How defined our abs are
- How good our arms look
Healthy shoulders are crucial for achieving those goals. Ladies, don’t want jiggly arms, and guys, whether they are always chasing after a bicep vein or arms that rip through their suit jacket. But to do any of that you need healthy shoulders.
How the shoulder works (and why it hurts)
The shoulder is a complex joint with big muscles for heavy lifting (push-ups, pull-ups, bench press, rows) and smaller muscles (the rotator cuff) for stabilization. The rotator cuff keeps the shoulder bones in the optimal position during movement.
When these smaller muscles are dysfunctional, the larger muscles have to work harder, leading to fatigue and pain. Often, the painful area becomes tender to the touch, and we instinctively rub it. While that provides temporary relief, it doesn’t address the underlying issue.
Shotgun Approach: A Solution
It can be tough to pinpoint the exact muscle causing the problem without specialized training. That’s why I use a “shotgun approach” – a series of exercises that target multiple areas to address the most likely culprits.
Disclaimer: Consult your doctor before starting any new exercise program. Listen to your body and don’t push through excessive pain. These exercises are meant to alleviate pain, not cause more.
Here are the 6 exercises:
(Watch the video for the demos)
1. Trap Rollout: Place a lacrosse ball (or similar) in a doorway or rack. Position the ball on the top of your trap (between your shoulder and neck). Find the most tender spot, look towards it, dig the ball in, then look away to release. Repeat 10 times on both sides.
2. Mid Trap Rollout: Lie on your back with the ball between your upper back and the top of your traps, avoiding the spine. Apply pressure, raise your arm overhead, and lower it. Repeat 10 times on both sides.
3. Posterior Shoulder Rollout: Lie on your side with the ball on the back of your shoulder. Apply pressure with your arm straight, then lift your arm using your other hand. Repeat 10 times on both sides.
4. Delt Rollout: Lie on your side with the ball on the side of your shoulder. Find a tender spot, roll the ball around, apply pressure, and rotate your arm up and down. Repeat 10 times on both sides.
5. Bicep Rollout: Option 1: Use a lacrosse ball or foam roller to roll out your bicep. Option 2: Lie down with a barbell across your bicep near your elbow and slowly roll it upwards. Roll until tenderness subsides. Do both arms.
6. Pendulum Swings with a Kettlebell: Set up a barbell at hip height. Place the barbell in your armpit, grab a weight with that hand, and perform four types of swings (forward/back, side to side, circles in, circles out) 10-20 times each, depending on your comfort level. Do both arms.
We hope this helps!
If you’re still experiencing shoulder pain, consider scheduling an appointment for personalized bodywork.
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