Don't Shoulder the Pain: Exercises That Can Injure Your Shoulders and How to Prevent It

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Ethan Sulliva
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Don't Shoulder the Pain: Exercises That Can Injure Your Shoulders and How to Prevent It

Don't Shoulder the Pain: Exercises That Can Injure Your Shoulders and How to Prevent It

The shoulder is the most mobile joint in the human body - an advantage that also leaves it extremely prone to injuries. Performing the wrong exercises or doing them incorrectly can lead to severe shoulder pain and long-term issues. This article reviews some of these harmful shoulder exercises and offers insights on how to work out safely.

1. Upright Row

The Upright Row is a popular exercise for total shoulder development. However, it can cause intense pain and damage. This exercise compromises the rotator cuff, leading to impingement or worse, a rotator cuff tear.

How to Safeguard Your Shoulders

Maintain a wide grip on the bar to cut down on the internal rotation. Alternatively, you can opt for front raises or lateral raises.

2. Behind-the-Neck Presses

While behind-the-neck presses are intended to build shoulder and upper body muscle mass, they tend to force your deltoids into an unhealthy and unnatural position resulting in a high risk of injury.

How to Safeguard Your Shoulders

Perform the exercise in front of your body, ensuring your elbows don't drop below parallel to the floor.

3. Bench Dips

Bench Dips strain the anterior deltoids, causing unnecessary pressure on the shoulder joint and potentially leading to major complications such as rotator cuff damage and instability.

How to Safeguard Your Shoulders

Skip Bench Dips and instead perform triceps pushdowns or close-grip bench presses.

4. High-Intensity Overhead activities

Prolonged overhead activities, such as military presses or snatches, can lead to repetitive stress and overload on the shoulder girdle, causing issues like tendonitis and shoulder impingement.

How to Safeguard Your Shoulders

Ensure to engage in proper warm-ups, stretches, and strength-training exercises that specifically target the rotator cuff. Also, keeping the reps low during overhead lifts can help.

In summary, be sure to always listen to your body during workouts. Know when to stop, how to correctly perform exercises, and the importance of rest time. Remember that professional advice from a medical practitioner or a certified trainer can go a long way in protecting you from injuries. Stay safe, and keep your shoulders healthy!

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