The shoulder joint, also known as the glenohumeral joint, is one of the most versatile in the human body. With it, you can lift, rotate, twist and move the region in almost any direction. However, this freedom of movement also generates some wear, which can even cause injuries and pain. Many areas are susceptible to this type of problem, but the shoulders are among the most delicate (especially for those who train frequently). Luckily, you can still exercise-just see a doctor, restore basic functions, and gradually build up strength and intensity. Read the tips in this article to find out what to do to keep the situation from getting worse.
Part 1 of 3: Improving Stability and Mobility
Step 1. Do the pendulum exercise
Start with exercises that help restore basic shoulder functions, such as the pendulum, before you get heavier.
- Lean your body against a table and lean on it with one arm using all your weight.
- Relax the other arm and swing it from side to side in circles.
- Do two sets of ten repetitions, five or six times a week.
Step 2. Do the cross stretch
You just need to know how to stretch your arms to relieve shoulder pain. To do the movement, simply pull the muscles of one arm over the shoulder on the other side. It even helps develop range of motion.
- Relax your shoulders and pull one arm with the other across your chest.
- Stay like this for about 30 seconds.
- Rest for 30 seconds.
- Do this stretch four times, five or six days a week.
Step 3. Use a broomstick for passive internal rotation
You can use a broomstick or other such objects to improve internal shoulder mobility.
- Hold the cable by the end with one hand behind your back, then grasp the other end with your free hand.
- Pull the cord horizontally in one direction for 30 seconds to stretch the shoulder on that side.
- Relax for another 30 seconds.
- Exercise four times a day, five or six times a week.
Step 4. Perform passive external rotation
This exercise is similar to passive internal rotation, but it affects external mobility.
- Hold the broomstick horizontally in front of you and place one hand on each end.
- Move the cable horizontally from side to side very slowly, but without moving your elbows away from the trunk.
- When you reach the maximum point on one side, stay in that position for 30 seconds.
- Then move the cable in the opposite direction and stand still for another 30 seconds.
Part 2 of 3: Gaining Strength
Step 1. Perform the side lift
After you gain more mobility and stability with your injured shoulder, do the side lift a few times to get stronger. Exercise poses no risk to those who are injured.
- Start with a dumbbell of the proper weight in each hand. Bend your knees slightly, straighten your back, puff up your chest a little, and let your arms stay by your sides.
- Begin to lift the weights gradually, palms facing downwards, in a controlled motion. When your arms are parallel to the floor, lower them back to the starting position.
Step 2. Fly
The fly is another exercise that helps build muscle strength. He works the chest and uses the shoulder musculature for support.
- Lie down on a bench with a dumbbell of the proper weight in each hand. Keep your feet flat on the floor so you don't lose your balance.
- Start with your arms extended in front of you, toward the ceiling, palms facing inward.
- Lower and open your arms little by little, always leaving your elbows slightly bent. Stop when they are almost parallel to the ground.
- Align your arms with your shoulders when lowering the weights so that you don't injure yourself during the exercise. Also, do not lower them beyond the trunk.
- Slowly raise your arms again towards the ceiling and return to the starting position. Do as many reps as you can without feeling pain.
Step 3. Do the front lift
Front lift works the front and front of the deltoids and is held even when the shoulder is already injured. Do it with a washer instead of two dumbbells.
- Bend your knees slightly, straighten your back, puff up your chest a little, and let your arms stay by your sides. Then grab a washer of suitable weight with both hands.
- Raise your arms forward in a controlled motion. Do not bend your elbows.
- Stop when your arms are parallel to the floor. At this point, slowly return to the starting position. Finally, do as many reps as you can without feeling pain.
Step 4. Make the crossover high
This exercise works the chest, with the shoulders helping to stabilize the body. As the region is not the main focus, the movement does not generate or worsen injuries.
- You will need the cross machine to do the exercise. Adjust the load on both sides.
- Stand up straight and relax your arms in front of your hips. Close your fists, palms facing away from your body.
- Grasp the cross pulleys and lift your arms out to the sides and in front of your head little by little - as if you were going to make an jumping jack - until they cross. Then slowly return to the starting position.
- Please note: the crossover may not be suitable for those who experience pain when lifting their arms.
Step 5. Do the dumbbell high row
This exercise works the sides and back of the deltoids and does not cause as much pain in the shoulder joint.
- Stand up straight with your feet on your hips. Hold a dumbbell of the proper weight in each hand, palms facing each other.
- Raise your hands to chest height, just below your nipples. During this movement, bend your elbows away from your body. Don't overdo it, or you could even make the injury worse.
- Slowly lower your arms until you return to the starting position. Repeat the exercise as many times as you can without feeling pain.
Step 6. Do the barbell row with dumbbells
This exercise works the lateral back muscles. In it, the shoulders play a secondary (supportive) role.
- Hold a dumbbell of the proper weight in each hand. Leave your arms at your sides, palms facing inward.
- Bend your body at the waist until your torso is almost parallel to the floor. Straighten your back, but don't stiffen your arms.
- Bring your arms closer to your body until they are parallel to the floor and aligned with your torso. Bend your elbows slightly.
- Lower your arms and return to starting position. Then repeat the movement as many times as you can without feeling pain.
Step 7. Do aerobic exercise and train your legs
It's not because you injured your shoulders that you have to be inactive. Keep training - at least with aerobic exercise - as long as you no longer feel pain.
- Many physical education teachers recommend 150 minutes of moderate aerobic exercise per week.
- Choose activities that don't involve the shoulders: walking, jogging, riding the stationary bike (incline or not, as long as you don't put the weight of your torso in your hands) and treadmill. Just stop if you feel any pain.
- Many leg exercises do not involve the shoulders or other torso muscles. This is the case with the squat, squat and leg lift. Again: stop immediately if you feel any pain.
Part 3 of 3: Taking care of safety and health
Step 1. See a doctor
Talk to a doctor whenever you are injured, experience constant pain, or are going to resume training after a recovery period. Ask what is allowed and what is prohibited and how long the entire process will take to complete. He will make any recommendations he deems necessary.
- Depending on the injury, your doctor may even recommend that you use a sling to immobilize your arm and shoulder.
- Even if the injury was not serious or complex, you need your doctor's permission before resuming physical activity. Only he is capable of this.
- Your doctor may want to apply hot or cold compresses to your shoulder or prescribe anti-inflammatories.
- Also, schedule follow-up appointments with the doctor during the process to see if everything is going well.
Step 2. Stop training and go to the emergency room immediately if the pain returns or gets worse
If the pain gets worse, the doctor may have to order tests or recommend some form of therapy (physiotherapist or chiropractic care).
Step 3. Rest from time to time
You have to rest whenever you do physical activities, even if you are not injured (but even more so if you are!).
- Resume activities calmly and carefully when the doctor releases you to train. Remember to rest whenever possible.
- The shoulder joint includes several ligaments, tendons and muscles. Therefore, you may find it a little strange when you resume using the region (since it was less active for a while).
- It is normal to experience some pain after exercising. In this case, rest the region for 24 to 48 hours before resuming activity.
- Get plenty of rest for your muscles to recover and get back to normal.
Step 4. Take other precautions
Be very careful when you go back to exercising so as not to make the situation worse.
- Apply a cold compress to the shoulder when you feel pain or every time you train the area. The low temperature prevents inflammation and swelling.
- Wear t-shirts or compression pads. Like the compress, the shoulder pad and shirt help to reduce inflammation and swelling in the area.
- Adopt the right posture when exercising. This is important throughout training, but even more so for anyone recovering from an injury. If you're not careful, you could get hurt again or make the situation worse.
Step 5. Don't do exercises that increase or worsen pain
Stop training whenever you feel pain in your shoulders so as not to make the situation worse.
It's best to avoid some specific exercises while you're recovering from your shoulder injury, such as: push-up, incline bench press, high over-the-chest row, side lift with heavy loads, and pull-back
- Always consult a physician before resuming physical exercise after an injury.
- If you experience pain at the site, stop training and go to the emergency room immediately.
- Give your shoulder time to recover. Have the patience to get back to normal.