Protecting your shoulders while exercising is crucial for preventing injuries and maintaining overall shoulder health. Here are six simple ways to protect your shoulders during your workout routine:
Warm up adequately: Before starting any exercise, it’s essential to warm up your muscles and joints to increase blood flow and flexibility. Perform dynamic movements like arm circles, shoulder rolls, and gentle stretches to prepare your shoulders for the upcoming activity.
Maintain proper form and technique: When performing exercises that involve the shoulders, such as weightlifting or overhead movements, ensure you use correct form and technique. Improper form can place excessive stress on your shoulders, increasing the risk of injury. If you’re unsure about proper technique, consider working with a qualified trainer or instructor.
Strengthen the supporting muscles: Strengthening the muscles around your shoulders can help provide stability and support, reducing the risk of injury. Include exercises that target the rotator cuff muscles, such as external and internal rotations, as well as exercises for the upper back and core. Strengthening these muscles will improve your overall shoulder stability.
Avoid excessive loads or weights: When performing weightlifting exercises, it’s crucial to use appropriate weights. Gradually increase the weight over time, allowing your muscles and connective tissues to adapt and strengthen. Avoid lifting excessively heavy weights that can strain your shoulders or compromise your form.
Listen to your body: Pay attention to any discomfort or pain in your shoulders during exercise. If you experience persistent or sharp pain, it’s important to stop the activity and seek medical advice. Pushing through pain can lead to further injury and long-term complications.
Incorporate rest and recovery: Give your shoulders sufficient time to rest and recover between workouts. Overtraining or performing repetitive shoulder movements without adequate rest can lead to overuse injuries. Allow at least 48 hours of recovery time between intense shoulder workouts and consider alternating shoulder-focused exercises with exercises targeting other muscle groups.
Remember, these are general guidelines, and it’s always a good idea to consult with your physio for personalized advice based on your specific needs and goals.
DON KELLY TREATMENT PLAN: Case of chronic shoulder and neck pain
Patient presenting with shoulder pain and upper back pain
A case of chronic shoulder and arm pain present four months
Interested in learning more about this treatment- feel free to reach out at firstname.lastname@example.org or you can give me a ring 089 273 4307
My treatment plan is the result of my experience and knowledge in treating chronic pains and injuries over the last 20 years. This is the holistic plan to guarantee pain relief, prevent recurring pains, and faster recovery.
PHYSIOTHERAPY PLAN BASED ON MY ASSESSMENT
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