If you have ever undertaken any heavy lifting in the gym for a reasonable amount of time, the odds are you no stranger to shoulder injury or discomfort.
Too much time on the Barbell Bench Press doing heavy ass weight will almost always lead to shoulder issues.
Your shoulder pain could be due to a whole number of reasons.
How Do Shoulder Injuries Most Often Occur?
- Lack of warm up
- Lifting too heavy
- Too much pushing/not enough pulling
- Poor form/technique
- Poor posture
Should You Undertake Physiotherapy?
Physiotherapists will likely tell you to rest for 8 weeks, then do prescribe some exercises for another 12 weeks and tell you to avoid lifting heavy.
This is good advice, but physiotherapy focuses heavily on pain relief rather than function and mobility.
If you are patient and can afford to stay off the weights for this extended period then do so.
If you can not wait that long (like me) then you may seek an alternative method.
- Find a bar that you can hang from
- Hold onto the bar with a pronated grip (wrists facing away)
- Lift your feet off the ground
- Let your arms fully extend and grip onto the bar for as long as you can.
These are better knows as Dead Hangs.
“When you perform a dead hang the space between the acromion and the head of the humerus opens up, which relieves impengement of the rotator cuff tendons”
This will be effective in 99% of all shoulder injuries provided they are not severely damaged and require surgery.
You want to be looking at doing this exercise at the start of every session you do and aim for around a minute and work up.
If you are not currently exercising because of the sustained injury, then you can do this off a swing attachment on the park or a big branch too every couple of days.
Do not rush into getting back into heavy lifting until the pain has surpassed.
Training through that pain barrier will only ever end one way and it is not positive.
Within a few weeks, baring in mind you are consistent, then you will start to feel the loosening up of the shoulder and the pain start to reduce.
>>For more information, posts, training programmes and training tips visit my website tjhealthandfitness.com