Shoulder pain is the 3rd most common musculoskeletal complaint after Low Back pain and knee pain. Well known for being the one of the most multidirectional and unstable joints in the body it requires large amounts of strength and control to function efficiently and pain free.
The shoulder is composed of 3 joints which relies heavily on small and large muscles working simultaneously that give it power, control and function. Along side this it requires the joint flexibility to allow it to move through its functional range of movement.
- Too much flexibility can cause pain
- Lack of flexibility can cause pain
- Weak muscles around the shoulder can cause pain
- Over developed muscles can cause pain
One of the most common things I hear from people with shoulder pain is that they have been doing shoulder exercises in the gym but it has caused or not resolved their symptoms.
Too many times you see experienced gym goers working out in the free weights section with very poor technique of basic exercises such as the shoulder and bench press.
Often technique is sacrificed for weight and the small muscles such as the rotator cuff are overlooked.
Adequate rotator cuff strength and function is of key importance to healthy, functional and stable shoulders.
Traditional shoulder exercises such as heavy resistance lateral raises, overhead press, reverse fly’s bias the strengthening of the large dynamic muscles with generate shoulder torque and power.
What is equally as important is the ability of the rotator cuff to keep the ball and socket joint secure and allow free flowing moving of the shoulder.
There is no resistance machine in the gym that specifically targets the rotator cuff. Therefore, it is essential that rotator cuff strengthening is included in your shoulder workout.
Sometimes you witness people using resistance bands of various colours or exercises with light dumbbells that involve rotating the shoulder at various angles. Done correctly these can be very efficient but often the technique can be incorrect, also the exercises themselves can be very uninspiring.
Current research is suggesting an alternative approach to shoulder and rotator cuff strengthening. It has been identified that correct technique with press and pull type exercises are equally as good for the rotator cuff. Furthermore weight bearing shoulder exercises require the continuous activation of large and small shoulder muscles.
With this in mind its time to take a whole new approach to your old shoulder workout.
- Swap your lateral raise, overhead press and reverse fly for bent over rows and dumbbell chest press
- Add variations of press ups on stable and unstable surfaces using bosu and medicine balls
- Include planks, side planks and throwing and catching medicine balls
- Try out some primeval crawls including Bear, Gorilla, Crab and chameleon
The great thing with this new workout is you can be as inventive as you like. It is also a great core and whole-body workout and will guarantee to get your heart rate up and make your arms burn, so give it a try.
Let out the animal in you!!
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