How Can I Ease Back Into Workouts After A Shoulder Injury
Before you can start performing shoulder workouts at home you need to correct existing mobility issues and strengthen the muscles that help move and stabilize your shoulder joint.
Ideally, you work with a physical therapist who can guide you through correct movement patterns. No matter whos helping you heal, you need to work on mobility.
Otherwise, Marko warns, youre basically trying to strengthen something that cant move, so you might tear a tendon or the shoulder labrum. Ouch!
She also clarifies that the only thing that heals you is your own body over time, and avoiding things that will exacerbate your injury are of the utmost importance.
Youre going to need to take things slow, be consistent with your rehab, and ease back into workouts slowly.
Some of the key parts of post-injury recovery are accepting your situation and viewing rehab as you would training.
Shoulder Injury Exercises : Shoulder Tendonitis Exercises To Avoid & Rotator Cuff Exercises To Avoid
Shoulder pain is one of the most common reasons why people seek care from a shoulder pain specialist, such as an orthopedic doctor, a sports medicine physician, physical therapist, or a chiropractor.
Most people don’t realize how often they use their shoulders for numerous activities. Whether it is brushing the hair, putting on a shirt, throwing a ball, or even writing a letter, the shoulder plays a crucial role. Therefore, when someone develops shoulder pain due to tendinitis or a rotator cuff injury, it can be extremely debilitating.
It could take sometime to recover from shoulder tendinitis. Thereby, there are a few standard shoulder tendonitis exercises to avoid the next time you hit the gym.
Whether youre looking for shoulder impingement exercises to avoid for bodybuilding or rotator cuff exercises to avoid due to an acute gym injury, this article is for you.
Here are 5 shoulder exercises you should avoid that can further pinch or flare up your shoulder muscles.
Shoulder Tendonitis And Rotator Cuff Exercises To Avoid
Shoulder pain is one of the most common reasons to seek shoulder pain specialists such as orthopaedic surgeons, sports doctors, physical therapists, or chiropractors.
Most people dont know how often they use their shoulders in many activities. Whether youre combing your hair, wearing a shirt, throwing a ball, or even writing a letter, your shoulders play a very important role. It can be very debilitating if a person has shoulder pain from tendonitis or a rotating cuff injury.
It may take some time for the shoulder tendonitis to heal. In this article provided by Dr Chandra Shekar B are shoulder exercises to avoid that can further pinch your shoulders.
What is shoulder tendonitis?
Shoulder tendonitis occurs when the rotator cuff muscles become inflamed. Shoulder tendinitis can also develop if the bicep tendon connected to the rotator cuff becomes inflamed. As with other shoulder injuries, shoulder tendonitiss severity can vary from relatively mild to very severe. Some of the symptoms that people may notice that indicate they have tendonitis are:
- Swelling or redness of the shoulder
- Shoulder pain that gets worse when the shoulder is moved
- Shoulder pain that gets worse when you are lifting weights
If a person has shoulder pain, they can try various treatment options to relieve the discomfort. This can be a painless medication, a heating pad, or an ice pack. Also, there are several exercises you should avoid if you are diagnosed with shoulder tendonitis.
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Inverted Row Or High Rows
This exercise targets your scapular stabilizers. These muscles specifically work to keep your scapula in place. In fact, studies have shown that this exercise helps with throwing power more than the bench press or triceps strengthening.
Maximize every repetition by squeezing your shoulder blades together at the top of the exercise.
What Is Calcific Tendonitis
Calcific tendonitis is the condition when calcium depositsbuild up in your muscles, tendons, or ligaments. This can happen anywhere in the body but most often it occurs in the shoulder, specifically in the rotator cuff. The rotator cuff is a group of tendons and muscles that surround the shoulder joint, and connect your shoulder and shoulder blade with your upper arm bone . Eighty percent of all calcific tendonitis cases appear in the supraspinatus tendon, which is part of the rotator cuff.
The exact causes for the calcification process are not entirely clear. Genetics, abnormal cell development, or metabolic diseases seem to be common causes. However, the most important contributor is tissue wear and tear from working a lot with your arms overhead like playing basketball, swimming, weightlifting, gymnastics, or CrossFit.
Calcification is normally a slow process where the calcium depositsbuild up over time in three stages:
Although the pain may feel similar, calcific tendonitis must not be confused with bursitis. Between our joints, we have sacs filled with fluids that act as a cushion. An inflamed bursa is called bursitis. The treatment is different from tendonitis.
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Tips For These Exercises
Do these simple exercises three to six times per week to relieve shoulder pain. Start with a 10-minute routine and gradually increase the duration as you get stronger and more flexible.
While doing these exercises, focus on relaxing and releasing any tension in your shoulders and anywhere else you feel tightness.
Stretch only to the degree that is comfortable on any given day. Dont push yourself beyond your limits, and discontinue the exercises if you experience pain that goes beyond mild discomfort.
This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. When doing this exercise, lower your arm if you feel any pain in your shoulder.
This exercise is a gentle way to loosen tension in your neck and shoulders.
To deepen this stretch:
Activities To Avoid With A Rotator Cuff Injury
Everyone always wants to know how they can get better faster.
The secret is, its not just what youre doing at the gym. Regular everyday tasks can perpetuate rotator cuff pain too.
Give your injured arm a chance to heal by modifying or skipping non-essential tasks. Your bathroom will still be there to clean when your shoulder heals.
Its important not to push through the pain with things like:
- Overhead reaching
- Reaching out to the side
- Lifting and carrying
- Sleeping on the affected shoulder
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Overhead Movements With Weights
Painful overhead reaching is a common complaint with rotator cuff injuries.
Overhead movements, especially with weight reaching behind the neck, are likely to aggravate a cranky rotator cuff.
Examples are overhead press or triceps press, especially anything where the center of gravity goes behind the neck.
Now you cant really train overhead strength without reaching overhead, so there isnt quite an exact substitute. But, you may be able to train shoulder flexion in a range below the shoulder that does not aggravate your symptoms until you can safely progress back.
Anatomy Of The Rotator Cuff
The rotator cuff comprises four tendons the supraspinatus, infraspinatus, teres minor, and subscapularis each of them attaches a muscle of the same name to the scapula and the humerus, or upper arm bone . The tendons work together to stabilize the joint, rotate the shoulder, and lift the arm above the head. Rotator cuff tendonitis usually starts with inflammation of the supraspinatus tendon and may involve the three other tendons as the condition progresses.
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Symptoms And Diagnosis Of Shoulder Tendinitis
The most obvious sign of shoulder tendinitis is inflammation and pain.
A person may experience tenderness when moving and stretching a muscle, or when putting pressure on the joint. Additionally, there may be a lack of strength. This is because the inflammation, pain, and lack of strength that characterize shoulder tendinitis limit a persons ability to perform their daily activities.
Doctors must do various tests in order to diagnose this kind of injury. It could be an X-ray, an ultrasound, an MRI, or a computerized axial tomography . In addition, they must do a medical examination and a detailed study of the patients medical history.
What Exercises Are Bad For The Rotator Cuff
To be fair, almost any upper body exercise can be harmful if performed incorrectly. Proper form is essential in keeping the rotator cuff healthy.
Id also like to preface this section by saying Im not a fan of labeling exercises as good or bad.
Whether an exercise is appropriate for you depends on many factors such as your fitness level, current injuries, medical conditions, goals, job, or sport-specific requirements.
Blindly labeling exercises as good or bad is a disservice and means nothing without context.
Also, the rotator cuff is not just one muscle.
Its a group of four muscles, but the supraspinatus is the most frequently injured because of its location and actions. Therefore, this is typically what people are referring to when they say rotator cuff injury.
If you want to read more about the shoulder mechanics and why this area tends to be so vulnerable, check out How To Avoid Shoulder Pain While Working Out.
Now lets get into why youre here.
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Shoulder Tendonitis And Rotator Cuff Injuries
Shoulder tendonitis describes a condition wherein the cartilage and other tissue within your shoulder joint end up swollen. This condition can make it difficult and painful for you to move your shoulder.
Rotator cuff injuries come in many forms, but none of them are good for your overall mobility. Both of these conditions are caused by the repetitive movement of your shoulder and rotator cuff. You need to schedule regular breaks into your exercise routine if you want to avoid permanently damaging your shoulder joint.
Enjoy Your Active Lifestyle Without Calcific Tendonitis Of The Shoulder
There is hardly anything more annoying than being injured, not being able to exercise, and not following an active lifestyle to pursue health and happiness. I have been there. I had calcific tendonitis and by now have almost completely cured myself. In this post, I shared the top techniques that I used during my own healing process.
If I’d have to pick my favorites it would be nutrition first. No big surprise there: Choosing the right nutrition is the top technique to improve health and fitness. Second, I’d choose electrical muscle stimulation because it is inexpensive and easy to use everywhere. I used different recovery and strengthening programs of the PowerDot device on a daily basis very effectively. Finally, and in retrospect, I highly recommend incorporating prehab exercises into your routine. It may appear to be a bit boring, but it’s totally worth it.
For prehab as well as rehab I recommend a balanced approach leveraging all 4 Legs of Fitness, which is inherent to all of my programs.
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Slowly Build Strength Through Volume And Load
Once youre activating your muscles and executing movement patterns correctly, you can slowly start increasing the volume or load to build your strength back up.
You can mix it up for each workout, but increase either load or volume, not both at the same time. If you can no longer perform an exercise with correct form, its time to stop.
Pushing past that point increases your risk of overexertion, which can lead to injury, including strains and sprains.
Exercises To Avoid Worsening Shoulder Impingement Pain
Our shoulders are one of the most complex joints in our body. For that reason they can be quite susceptible to injury and inflammation.
If you are suffering from pain caused by shoulder impingement, the board-certified orthopaedic surgeons at Greater Rochester Orthopaedics will help you get back to living pain free. They specialize in providing comprehensive care to patients suffering from shoulder injuries in Rochester, NY. They will take the time to diagnose your symptoms and provide the best treatment plan for you. For more information please contact our offices at and schedule an appointment today!
The definition of impingement is to have an impact, to encroach or to collide. Overuse of the shoulder leads to swelling of the tendons which consequently collide or encroach on the upper shoulder bone and make it considerably painful to move. Lets look at specific activities and 4 exercises to avoid worsening shoulder impingement pain.
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Nix Problematic Moves And Try These Alternatives To Strengthen Your Delts
No part of the body takes a greater beating than the shoulders. Theres a reason its called shouldering a burden rather than hipping or kneeing one. Thats always been the case, but even more so in recent years. We spend much of our time hunched over computers and smart phones, moving less and sitting more. As a result, our glutes are deactivated, our hips locked, and our shoulders hunched forward. So the last thing we want to do in the gym is perform challenging, potentially dangerous moves with our shoulders misaligned. Instead, we want to move by pulling the shoulders back and downas if trying to pull them into your back pocketsso we counteract the effects of sitting all day.
The next time youre people watching, look at them from a side view. Notice how few of them have a straight line between ear and shouldermost protrude forward. When you have properly functioning shoulders, youll stand taller and appear more powerful. Added muscle is just a nice byproduct of training for shoulder function. Here are seven moves you should avoid in your shoulder workouts because of the potential harm, and seven alternatives that will strengthen and stabilize the area so you can shoulder any burden.
Pete Williams is a NASM certified personal trainer and the author of several books on performance and training.
Edgar Artiga / M+F Magazine
Yoga Poses To Modify Or Avoid With A Rotator Cuff Injury
Yoga is often seen as a gentle exercise. While sometimes this is true, it really depends on the style of yoga and the poses youre doing.
Yoga isnt free from injury.
Here are some ideas to modify your practice when dealing with a rotator cuff injury. Your tolerance to these will depend on what type of injury.
You can also check out my Hands-Free Yoga Practice on YouTube here.
Weight-bearing through the arms
Poses such as downward facing dog, plank, side plank, or other arm balances can be tough on the shoulders.
For downward facing dog, be sure to keep the shoulders away from the ears. Also, turn the front of the elbows toward the top of the mat. This slight adjustment externally rotates the shoulder and gives more space for the supraspinatus tendon.
Sometimes just raising your arms overhead is enough to anger a cranky rotator cuff.
Choose different arm variations in Warrior poses or any other pose with an overhead reach component.
Binds involve wrapping the arms around the back or legs and require a fair amount of shoulder internal rotation motion to be performed correctly.
Internal rotation tends to be a tough movement for a rotator cuff injury.
Use blocks and straps to shorten the distance and take some demand off of your shoulders.
It might also be wise to skip binds for a while.
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What Causes Rotator Cuff Injuries
Rotator cuff injuries can be due to:
- An accident or trauma
- A family history of rotator cuff injuries
- Bone spurs in the bones around the shoulders
- Jobs that require a lot of shoulder use, such as painting, carpentry, laying flooring, or swinging a hammer or axe
- Shoulder arthritis can make the shoulder unstable and more likely to develop a rotator cuff injury
- Overusing the rotator cuff during sports such as baseball, tennis, rowing, swimming or weightlifting
- Wear and tear as we age: rotator cuff injuries are most common in people over the age of 40, even people who dont play sports
Keeping your rotator cuff muscles flexible and strong will help prevent injuries.
Behind The Neck Presses
A behind-the-neck shoulder press exercise, like Military Press for example, can be a fast-track ticket to injury.
To do the behind-the-neck press movement, you must maximally externally rotate the shoulders. This puts your shoulders in a vulnerable position for your shoulder girdle and can leave your rotator cuffs in serious strain. Further, research shows that most males dont possess the adequate mobility needed to perform behind the head shoulder press correctly. Yet another reason why this is a shoulder tendonitis exercise to avoid.
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