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Avoiding Shoulder Injuries and Pain

Updated on March 24, 2017

Shoulder injuries and pains are not new to us – and all of us can be a great candidate for it. If you are habitually training or reaching items up above in a frequent manner, you may more likely to acquire shoulder injury and pain. Sportspeople and gym aficionados are also in a great risk to experience shoulder pain and injuries during or after their workout activities.

But How Will this be Avoided? Luckily, you are on this Page, as we Will be Introducing you Some of the Useful Tips to Avoid Pain and Injury on your Shoulder. He

Stretch Your Muscles After a Workout

Most fitness experts are saying that active stretching is the exceptional tool in order to maintain mobility. If you are exercising, your muscles are contracting and shortening. You need to stretch after a workout in order to maintain the ideal alignment and flexibility of your body muscles. This is badly needed because there is a great chance that your body will be at a risk to lose mobility if stretching is not habitually done with the exercises.

Observe a Good Posturing

For a long-term health of the shoulder, maintaining a proper posture is crucially important. If you are performing a proper posture, the shoulders on our body will be in the most appropriate position. This can help lower the risk of acquiring injury, which may occur otherwise when not observing the right posture. When you are doing your shoulder workouts during your exercise, be vigilant also about the positions you perform.

Strengthen Your Shoulder’s External Rotator

The subacromial impingement is a common injury that our shoulders are prone to. This injury takes place and causes pain at times we do a motion with internal rotation (for example, throwing a ball).

You can lower the possibility of experiencing this pain when you successfully strengthen your external rotators. This can be achieved by adding cable or band-resisted external rotators towards your warm up exercise. This will properly simulate our shoulders and help it combat against the injury.

Avoid Undesirable Positioning

As much as possible, it is recommended that you should avoid lateral raises more than 90 degrees, as this is another cause of a subacromial impingement. Generally, some trainers are requiring their students to raise their arms at ear-level, which could be a bit above 90 degrees.

On the other hand, the physical therapists are saying that if you abduct your arms too high, the solution is your shoulders should eternally rotate in order to prevent the impingement. If you fail to do this, you are at a high risk to hurt your shoulders, which can cause pain and injury over time.

Enhance Your Upright Row

Upright row is relating to the effective and safe constructing exercise for shoulders. But this must be carried out with the exact shape and secure range. Performing it accurately is necessary since if you fail to do so, it might become an additional cause of impingement condition. To do this correctly, make sure that your elbow doesn't go above the height of your shoulder.


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