7 Exercises to Keep Your Shoulders Healthy While Training

Shoulder injuries can be debilitating, but they don't have to stop you from training hard. In this article, we'll explore the seven most troublesome exercises for a bum shoulder and how to modify them for continued gains without further injury.

Understanding Shoulder Injuries

Many people experience shoulder pain, often due to injuries like a torn labrum, rotator cuff issues, degeneration, or impingement. It's essential to understand that even with these injuries, you can still train effectively by adjusting your technique and focusing on the right movements.

1. Pull-Ups: A Surprising Culprit

Pull-ups can put traction stress on the shoulder, especially if you have a torn labrum. To modify this exercise, focus on:

• Creating distance between your shoulder and ear—pull down before starting the pull-up.
• Controlling your descent—take your time on the way down to avoid traction stress.
• Ensuring full extension at the elbow to maximize the benefits.

2. The Bench Press: Tread Carefully

While the bench press is a classic, it can aggravate shoulder injuries. To protect your shoulders while bench pressing, try the following:

• Tuck your elbows closer to your body at a 45-degree angle.
• Avoid a wide grip which can lead to internal rotation of the shoulder.
• Consider switching to dumbbell bench presses for a more natural range of motion.

3. Avoiding the Upright Row

The upright row is notorious for causing shoulder issues due to its internally rotated position. Instead, opt for the high pull exercise, which allows for:

• External rotation of the shoulders, providing more room for rotator cuff tendons.
• A similar movement pattern that still targets the delts without compromising shoulder health.

4. Squats: Modify for Comfort

Squats can also irritate the shoulders if not done correctly. Switching to a high bar squat or front squat can help alleviate shoulder strain:

• High bar squats require less external rotation compared to low bar squats.
• Front squats eliminate shoulder stress altogether and effectively target the quads.

5. Dips: A Valuable Exercise

Dips can be beneficial if performed correctly:

• Keep your shoulders back and your chest out to avoid stress on the anterior shoulder capsule.
• Control your depth, aiming for about 90 degrees at the elbow.
• Consider a dip plus technique where you push higher at the top of the movement.

6. Bench Dips: Unique Benefits

Bench dips can provide excellent tricep activation but must be done correctly to avoid shoulder issues:

• Position your hands externally rotated to maintain shoulder health.
• Open your chest to avoid forward rounding of the shoulders.

7. Overhead Press: Essential for Posture

The overhead press is crucial for shoulder mobility and posture, but modifications can help:

• Narrow your grip to keep elbows in front of the body and avoid flaring.
• Use dumbbells to allow for natural movement patterns.
• Consider pressing one arm at a time for better stability.

Conclusion

Training with shoulder injuries doesn't mean you have to stop altogether. By understanding the exercises that aggravate your condition and making necessary modifications, you can continue to make gains while keeping your shoulders healthy.

If you're looking for personalized programs and supplements to support your training, visit ax.com. Don't forget to subscribe for more tips on maintaining your health and fitness!