Shoulders are truly remarkable in the world of anatomy, known for their impressive size and strength potential. What makes them even more extraordinary is their shoulder joint, which outshines all others in terms of mobility and range of motion. To keep these amazing body parts healthy and pain-free, it’s crucial to follow effective Shoulder Pain Prevention Tips during your gym workouts.
These shoulder muscles and joints are absolute workhorses, playing a crucial role in every upper body compound exercise and even participating significantly in various lower body and full-body workouts like front and back squats, high-pulls, and kettlebell swings.
It’s no secret that many weightlifters grapple with shoulder pain, ranging from mild discomfort to severe limitations. In this article, we’ll explore the reasons behind shoulder pain and offer 13 practical strategies to sidestep it.
Table of Contentes:
- Shoulder Anatomy Basics
- 13 Ways to Avoid Shoulder Pain in The Gym
- Swap from barbells to dumbbells for your pressing workouts
- Watch your range of motion
- Pull more than you push
- Drop the dips
- No more upright rows
- Avoid behind the neck movements
- Don’t neglect your rotator cuff
- Stabilize your shoulder girdle
- Mobilize your thoracic spine
- Narrow your grip
- Stretch your pecs and lats
- Switch from overhead presses to a high incline
- Take care on strength training machines
- FAQs
- Overview
- References
Shoulder Anatomy Basics
The shoulder comprises a ball and socket joint formed by the humerus and scapula. The humerus’s head rests in the acetabulum, a shallow socket. Ball and socket joints allow for a wide range of movements, making them inherently unstable, which contributes to the shoulder joint’s vulnerability to injury due to joint instability.
The shoulder joint allows for various articulations:
- Flexion: Moving your arm forward.
- Extension: Moving your arm backward.
- Horizontal flexion: Moving your raised arm forward.
- Horizontal extension: Moving your raised arm backward.
- Abduction: Lifting your arm out and away from your side.
- Adduction: Lowering your arm back down to your side.
- Medial rotation: Turning your shoulder inward.
- Lateral rotation: Turning your shoulder outward.
- Circumduction: Circling your arm in a circular motion.
Shoulder pain extends beyond the shoulder joint to encompass the shoulder girdle, consisting of the scapulae and clavicles, with movements including elevation (shrugging shoulders upward), depression (pulling shoulders downward), protraction (pushing shoulders forward), and retraction (pulling shoulders back).
![](https://colosseumstrength.com/wp-content/uploads/2024/03/3d-male-medical-figure-with-shoulder-blades-highlighted.jpg)
These movements involve numerous muscles, including:
- Anterior deltoids: responsible for shoulder joint flexion, horizontal flexion, and medial rotation.
- Medial deltoids: involved in shoulder joint abduction.
- Posterior deltoids: contribute to shoulder joint extension, horizontal extension, and lateral rotation.
- Pectoralis major: supports shoulder joint horizontal flexion, adduction, and medial rotation.
- Latissimus dorsi: aids in shoulder joint extension, adduction, and medial rotation.
- Biceps brachii: assists with shoulder joint flexion.
- Triceps brachii: aids in shoulder joint extension.
- *Supraspinatus: involved in shoulder joint abduction and stabilization.
- *Infraspinatus: contributes to shoulder joint external rotation and stabilization.
- *Teres minor: supports shoulder joint external rotation, adduction, and stabilization.
- *Subscapularis: involved in shoulder joint internal rotation and stabilization.
- Upper trapezius: responsible for shoulder girdle elevation.
- Middle trapezius: contributes to shoulder girdle retraction.
- Lower trapezius: supports shoulder girdle depression.
- Rhomboids: involved in shoulder girdle retraction.
Collectively, the muscles marked with asterisks (*) are referred to as the rotator cuff muscles.
The purpose of this article is not to diagnose or analyze existing shoulder pain; that responsibility falls on qualified medical professionals.
However, the conditions we aim to help you avoid include:
- Strains and sprains: Strains impact muscles, while sprains affect ligaments.
- Osteoarthritis: Characterized by wear and tear of the hyaline articular cartilage within the shoulder joint.
- Bone spurs: Irregular bone growth within the shoulder joint.
- Bursitis: Inflammation of the fluid-filled sacks that cushion your shoulder joints.
- Rotator cuff injuries: Typically caused by overuse, weakness, or over-stretching.
- Labrum tears: Torn cartilage.
- Tendonitis: Inflamed, swollen tendons.
- Tendonosis: Degeneration of the tendons.
- Impingement: Pinching of tendons between bones.
- Frozen shoulder: Typically caused by adhesions within the shoulder capsule.
13 Ways to Avoid Shoulder Pain in The Gym
Preventing shoulder pain is much better than dealing with it later. Here are 13 ways to avoid shoulder pain.
You can also use these tips to keep training even if you have a little shoulder pain. But if your shoulder keeps hurting or gets worse, stop training and see a doctor who knows about sports injuries.
1. Swap from barbells to dumbbells for your pressing workouts
Switching from barbells to dumbbells for your pressing exercises can be beneficial for your shoulders. Barbells restrict your movement and keep your hands in a palms-down position, which can strain your shoulders. Many lifters prefer dumbbell bench presses and overhead presses because they are gentler on the shoulders.
Dumbbells allow your hands to rotate freely, reducing stress on your shoulders. They also offer a more varied movement pattern, which can reduce the risk of overuse injuries such as tendonitis.
![12 Best Barbell Shoulder Exercises](https://colosseumstrength.com/wp-content/uploads/2023/12/pexels-binyamin-mellish-116077.jpg)
2. Watch your range of motion
Pay attention to your range of motion during exercises. While it’s often recommended to lift using a full range of motion, this can sometimes contribute to shoulder pain, especially if you have long arms. Lowering a barbell or dumbbells all the way down to your chest during bench presses can hyperextend your shoulder joints, causing discomfort.
To prevent this, stop the bar about 2-3 inches above your chest during bench presses. Alternatively, you can try board presses by placing a block on your chest to limit your range of motion or switch to floor presses. These adjustments can help alleviate shoulder strain.
3. Pull more than you push
Many shoulder issues stem from an imbalance between pushing and pulling exercises, with an overemphasis on pushing movements. This imbalance affects the shoulder joint’s position and function.
To prevent this, review your training program and ensure you’re doing as many sets of pulling exercises as you are pushing exercises, or even more. A straightforward approach is to incorporate push/pull supersets into your routine.
For instance:
- Pair bench press with bent-over rows
- Combine shoulder press with lat pulldowns
This strategy helps maintain balance and supports healthy shoulder function.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/pexels-korhan-erdol-12203215.jpg)
4. Drop the dips
Dips are great for working the chest and triceps, but they can lead to shoulder pain for some people. The issue with dips is that they involve a significant amount of shoulder extension, which can be problematic. Seated bench dips, in particular, can exacerbate this issue as people tend to go even deeper due to the reduced weight.
If you find that dips cause shoulder discomfort, try not to lower yourself too far down where your shoulders are hyperextended. Instead, stop when your elbows are bent at a 90-degree angle. Alternatively, consider substituting dips with shoulder-friendly exercises like decline barbell presses or narrow grip bench presses. These alternatives can help alleviate strain on your shoulders while still targeting your chest and triceps effectively.
5. No more upright rows
Eliminate upright rows from your workout routine as they can lead to shoulder pain. During upright rows, your shoulder joints are internally rotated and compressed, causing stress on the joint surfaces and rotator cuff.
Instead, opt for safer exercises that target the same muscles, such as shrugs and overhead presses. These exercises work your upper traps and deltoids without straining your shoulders. If you still want to include upright rows, consider using dumbbells as they are gentler on the shoulders compared to barbells.
6. Avoid behind the neck movements
Steer clear of exercises that involve movements behind the neck, such as presses, pulldowns, and pull-ups. These movements don’t offer significant benefits over front-of-the-neck variations but can strain your shoulders, especially if you have tight pecs or poor posture.
Many people tend to push their heads forward during behind-the-neck movements rather than pulling the bar backward, leading to forward head movements instead of proper execution.
While some individuals may handle behind-the-neck exercises without issues, it’s impossible to know if you’re one of them. To avoid shoulder pain, it’s best to skip behind-the-neck exercises altogether.
For some, this may also mean switching from low bar back squats, which can stress the shoulders, to high bar or safety squats. This adjustment can help prevent shoulder discomfort during squats.
![Training Intensity Techniques](https://colosseumstrength.com/wp-content/uploads/2023/12/pexels-airam-datoon-13106591.jpg)
7. Don’t neglect your rotator cuff
Don’t overlook your rotator cuff muscles. They play a crucial role in controlling your shoulder joint movements and stabilizing it to prevent injuries and pain caused by excessive movement.
While strengthening your rotator cuff won’t necessarily increase the size of your shoulders, it’s essential for maintaining healthy shoulder joints.
Incorporate isolated rotator cuff exercises into your upper body workouts using resistance bands. These exercises are not difficult but are incredibly beneficial for maintaining shoulder health.
You can learn more about the importance of the rotator cuff muscles and discover exercises to strengthen them in this detailed article.
8. Stabilize your shoulder girdle
To prevent shoulder pain, it’s crucial to provide a stable base for your shoulder joints during exercises. This involves pulling your shoulders down and back, creating a solid platform for your shoulder joints to work from. Whether you’re doing push-ups, pulldowns, or biceps curls, this technique helps reduce stress on your joints.
Before starting any exercise, ensure that you set your scapula and pull your shoulders down and back. Maintain this position throughout your entire set.
While it may take some practice initially, like learning to brace your abdominals, consistently pulling your shoulders down and back will become second nature with time. Eventually, it will become a habit that you automatically do whenever you work out.
9. Mobilize your thoracic spine
Mobilizing your thoracic spine is crucial for maintaining shoulder health because it directly affects your upper body posture and your ability to raise your arms overhead without putting excessive strain on your shoulders. For instance, during overhead presses, if your thoracic spine lacks proper extension, you might compensate by hyperextending your shoulders, leading to increased stress on the shoulder joints.
An effective way to improve thoracic spine mobility is by using a foam roller.
Here’s a step-by-step guide:
- Begin by lying on your back with a foam roller positioned behind your upper back. Ensure your feet are flat on the floor and your knees are bent, avoiding hyperextension of your lower back.
- Support the weight of your head with your arms, but refrain from pulling on your neck to prevent unnecessary strain.
- Slowly start rolling the foam roller down your mid-back while extending your thoracic spine over it. You may notice some cracking or popping sounds, which indicates your thoracic spine is realigning.
- Lift your head slightly, then repeat the motion, gradually increasing your range of motion with each repetition.
- Aim for 3 to 5 repetitions, focusing on controlled movements and maintaining proper form throughout.
- Once you’ve completed the reps, move the foam roller down a few inches to target the next segment of your thoracic spine.
- Avoid rolling into your lumbar spine during this exercise, as hyperextending the lumbar spine can lead to injury.
By incorporating this foam rolling exercise into your routine, you can enhance thoracic spine mobility, improve upper body posture, and reduce the risk of shoulder pain during overhead movements.
10. Narrow your grip
Wide grip bench presses, push-ups, pull-ups, lat pulldowns, and overhead presses can place your shoulders in a biomechanically disadvantageous position, increasing stress on your delicate shoulder joints.
To alleviate this stress, consider adopting a narrower grip. This doesn’t mean your thumbs should touch; instead, aim for a grip that is shoulder-width apart or slightly wider, avoiding an excessively wide grip that extends to the end of the barbell or pulldown handle.
It’s important to note that ultra-wide grip pulldowns and pull-ups won’t necessarily “widen” your lats; they simply limit your range of motion, potentially making your workout less effective. Focus on maintaining a moderate grip width to optimize shoulder health and workout efficiency.
11. Stretch your pecs and lats
Stretching your pecs and lats is essential for maintaining proper shoulder mechanics and reducing shoulder pain caused by tight muscles. Fortunately, these stretches are straightforward and can greatly improve your comfort during overhead presses and pulldowns.
To stretch your pecs:
- Stand in an open doorway with your forearms on the vertical frames, elbows level with your shoulders.
- Use a staggered stance for balance and gently push your chest through your arms, stretching your pecs and anterior deltoids.
- Hold the stretch for 20-30 seconds, feeling a gentle but effective stretch.
To stretch your lats:
- Sit on the floor with your legs crossed or on a stable chair.
- Reach your left arm up overhead and lean to the right, feeling a stretch in your left lat and waist muscles.
- Hold the stretch for 20-30 seconds, then switch sides to stretch the other lat.
- Alternatively, you can perform this stretch while standing, reaching one arm overhead and leaning to the opposite side.
Incorporating these stretches into your routine can enhance flexibility, reduce muscle tension, and promote better shoulder function during exercises like overhead presses and pulldowns.
12. Switch from overhead presses to a high incline
While overhead presses are a fantastic exercise, they can cause shoulder pain for some lifters, especially if there’s a lack of thoracic spine mobility. This can lead to shoulder hyperextension, which is avoidable.
To alleviate stress on your shoulders while still benefiting from overhead presses, try performing them on a high incline bench. This setup allows you to lean back slightly, providing shoulder protection without compromising the effectiveness of the exercise. Simply adjust your vertical bench to a 10-15 degree angle to make overhead presses much more shoulder-friendly.
13. Take care on strength training machines
Be cautious when using strength training machines, as they can contribute to shoulder pain despite their perceived safety compared to free weights. Machines are designed for average-sized users and have limited adjustments, locking you into a fixed movement pattern that may not suit your body.
If you feel like a machine is forcing you into an unnatural position that could potentially lead to injury, consider switching to cables or free weights instead. These alternatives typically offer more flexibility and accommodation for different body sizes and movement patterns, reducing the risk of shoulder discomfort.
More Resources on Shoulder Exercises:
- 31 Best Shoulder Exercises According to a Fitness Expert
- Shoulder Press Machine: Exercise Guide, Benefits, Muscles Worked, and Variations
- 10 Best Shoulder-Friendly Chest Exercises
- 15 Best Overhead Barbell Press Variations for Powerful Shoulders
- A Complete Guide To The Barbell Shoulder Press And Military Press
- 12 Best Barbell Shoulder Exercises for Bolder, Stronger Deltoids
- Best Barbell Shoulder Workouts for Bigger, Stronger Delts
- Best Calisthenic Shoulder Sculptor
- Unveiling the Ultimate Shoulder Workout Routine for Explosive Gains
FAQs
Can I still do pressing exercises if I experience shoulder pain?
If you experience shoulder pain during pressing exercises, it’s essential to assess the cause of the pain. In some cases, modifying your technique, such as using dumbbells instead of barbells, adjusting your range of motion, or incorporating shoulder-friendly variations, can help alleviate discomfort. However, if the pain persists or worsens, it’s advisable to consult a healthcare professional to determine the underlying issue.
How can I improve my thoracic spine mobility?
Improving thoracic spine mobility can be achieved through various exercises and stretches. Using a foam roller to perform thoracic spine extensions is a popular method. Additionally, incorporating rotational movements, cat-cow stretches, and thoracic spine mobilization exercises can also help enhance flexibility and reduce shoulder strain during workouts.
Are behind-the-neck movements safe for the shoulders?
Behind-the-neck movements, such as presses and pull-ups, can be risky for some individuals, especially those with limited mobility, tight pecs, or poor posture. These movements can place excessive stress on the shoulder joints and may lead to discomfort or injury. It’s generally recommended to avoid behind-the-neck exercises and focus on safer alternatives that target the same muscle groups without compromising shoulder health.
Can strength training machines contribute to shoulder pain?
While strength training machines offer stability and ease of use, they may not always provide optimal ergonomics for every individual. Improper setup or fixed movement patterns can potentially contribute to shoulder pain or discomfort. It’s essential to use machines with proper form, adjust them to fit your body mechanics, and listen to your body’s signals to prevent shoulder issues while using strength training machines.
Is it normal to experience popping or cracking sounds during foam rolling exercises?
It’s not uncommon to hear popping or cracking sounds during foam rolling exercises, especially when targeting areas like the thoracic spine. These sounds often indicate the release of tension or gas bubbles within the joints and muscles. As long as the movements are performed with control and without pain, these sounds are generally considered normal and may contribute to improved mobility and flexibility over time. However, if you experience sharp or persistent pain, it’s advisable to discontinue the exercise and consult a healthcare professional.
Overview
Shoulder pain and injuries can significantly impact your ability to exercise and enjoy your workouts. What may start as a minor ache or superficial tenderness can escalate into a serious issue if ignored.
Implement the strategies outlined in this article to prevent shoulder pain or allow minor issues to heal. However, if your shoulder condition does not improve or worsens over time, it’s crucial to seek medical advice promptly.
Remember, taking care of your shoulders is essential for long-term fitness and well-being, so don’t hesitate to address any concerns with a qualified healthcare professional.
References;
- Neumann DA. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd Edition. St. Louis, MO: Mosby; 2016.
- American Academy of Orthopaedic Surgeons. Rotator Cuff Tears. Available online: https://orthoinfo.aaos.org/en/diseases–conditions/rotator-cuff-tears/
- Wilk KE, Arrigo C. Current concepts in the rehabilitation of the overhead throwing athlete. Am J Sports Med. 1993;21(1):125-132. doi:10.1177/036354659302100120
- Myers TW. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. 3rd Edition. Churchill Livingstone; 2020.
- Page P. Shoulder joint and muscle dysfunction in neck pain: effect of manual therapy and exercise in subjects with tension-type headache. J Manipulative Physiol Ther. 1995;18(3):151-154. doi:10.1016/0161-4754(95)90115-0
- Featured image @Unsplash, freepik, pexels (com)
- Featured stream @Unsplash, youtube, pexels (com)