Every strength and core exercise routines include shoulder exercises, but you should be careful since the risk of having shoulder injury when exercises are not properly done is high. The clavicle, collarbone, and shoulder blade are all parts of your shoulder, and they are some of the most mobile but unstable joints in your body. The shoulder socket connects the arm to your body, forming a ball-and-socket joint, and when you increase the intensity of your movement, there’s a high probability for injury since you are capable of moving it in more and different directions.
This doesn’t mean that you should skip all shoulder exercise routines altogether. Doing so will just heighten the risk of straining it due to insufficient movements. Here are some tips to reduce the risk of having shoulder injuries while exercising.
#1: Stretch Before and After Workouts
Warm up and cool down by giving yourself a good stretch. Dynamic stretches are best done pre-workout, while static stretches are appropriate after. Dynamic stretches include fluid movements allowing the muscles to be in motion without so much resistance. This will guide you in doing different exercise patterns and improve blood flow. On the other hand, static stretches are the kind that are done while at rest; you do one stretch and hold onto it for about 30 seconds at least before moving onto the next. Make sure that you do both types of stretches with your shoulders.
For dynamic stretches, you can do 20 repetitions of the following:
Swing your arms across your body back and forth for a full minute.
Circle your arms to the from and back for a minute.
Align your body to a wall. Lift your arms overhead until they touch the wall behind you.
For static stretches, try these:
Put your one arm across your body while the other arm holds and supports it for 60 seconds and alternate.
Stand up at the doorway with your arms wide open. Reach each side of the doorway while pushing forward to give your chest and shoulder muscles a good stretch.
#2: Follow Proper Form During Overhead Movements
Using correct form is always important in any type of exercise, but doing overhead movements the right way will especially support your shoulders. For instance, when executing an overhead press, push the barbell or dumbbells overhead until you have straightened and locked out your elbows and your shoulders are shrugged upward – all these done in an upright position. Avoid pressing them behind or in front of your head. Get the strength from your upper body to push the bells up, and make sure that your lower body supports your stance. To complete the routine, rest your props at shoulder level. While doing this repetition, observe whether your head, neck, and back are properly aligned.
#3: Incorporate Foam Rolling in Your Exercise
Foam rolling uses what is called a “myofascial release” technique that relieves muscle aches and improves mobility and increases flexibility, which will reduce the risk of an injury.
Some exercise that you can do with a foam roller:
Place it horizontally down your upper back and cross your arms. Roll sideways while holding on to poses when your feel the trigger points in your muscles.-Put it vertically in your back with your arms placed on either side. Hold this position to relieve tension.
While on your side, position it under the shoulder blade then roll back and forth.
#4: Don’t Ignore the Red Flags
Paying attention to your body will help you anticipate when a shoulder injury is about to take place. When you’re aware of these warning signs, you can slow down and have a break before the injury occurs. Being aware of your body will not only help you prevent injuries that are about to happen, but it will also guide you in evaluating the condition of your shoulder. This way, you can identify up to what intensity your shoulders can handle. While doing dynamic stretches, observe the type and extent of movement until your arms feel uncomfortably sore. While doing overhead motions even when not exercising, do you feel challenged when simply lifting objects? If yes, before plunging to shoulder type exercises, test your shoulder muscles first to know their limitations.