Mistakes to avoid for pain free shoulders
Ouch, it’s hurting. Just joking not at this moment. I have been doing gym for some time. The most common type of pain any guy can have in the gym is the shoulder pain. Looking now, I realise that I made so dumb mistakes in the gym, yes, I have shoulder pain time to time. But today I’m going to share what are the mistakes you should not be doing to keep shoulder healthy. So here is a list of mistakes I wish I would have known back then.
Mistakes to avoid for pain free shoulders
Mistake 5: No Proper Warm Up
Trust me we all have done this mistake as a beginner in the gym. Sorry to say even many advance lifters also do this mistake. Either due to being short of time or just to get workout done. Shoulder is muscle that is involved with every workout you do in the gym whether its chest, triceps biceps, or even back.
So, it becomes even more important we should whatever we can do to make them as healthy as we can and pain free. A good warm up makes entire body ready for the workout. A Good shoulder warm-up before a shoulder workout can make you less prone to shoulder pain and help in preventing shoulder tightness which might cause you pain or discomfort during the workout. Being a mobile joint, it is the most common area to get injured very easily. So next time before starting a workout do some warm-up sets for the wellbeing of your shoulder.
Mistake 4: Lifting Weights You Can’t Handle.
Ever tried to lift a weight you can’t handle just to avoid peer pressure? I had. Say your friend can lift 40 pounds dumbbell but you struggle to lift 25 pounds.
Another scenario can be you decide to show off a little and decided to take that heavy 40-pound dumbbell, when 35 pounds dumbbell is the last weight you can lift with your shoulders, without compromising your movement. You don’t want to be in these types of situations when you want to be in the gym for long run. Progressive overload is another thing but lifting heavy only to show off or due to peer pressure is something you should avoid at any cost for the sake of your shoulders.
Mistake 3: Doing Barbell Upright Rows.
I admit I have done this. Yes, barbell upright row targets the middle-delts. But it has been widely recognised by many fitness trainers and expert as a shoulder destroyer. Many say it is good exercise many say it’s not and is capable of destroying the shoulder capsule entirely. I stand with its not a good exercise. Being the guy who faced pain doing Upright rows So next time you feel pain in shoulder pain ask yourself should I still continue to do upright rows or not. It’s your choice and you decide should you do it or not.
Mistake 2: Not Doing Rotator Cuff Exercises.
Knock knock. Yes, they do are important. I admit I have also ignored them earlier, but after the second time I had to visit the doctor for shoulder pain. It was the time I discovered these are the muscles which can help me to keep my shoulder healthy. We all do exercises which internally rotate the shoulders but tend to forget the external rotators. I have corrected my mistake, and now it’s your turn. What exercise you can do here are few-Standing dumbbell external rotation, face pulls or something like lying dumbbell external rotation or something like trx row.
Mistake 1: Lifting when you have shoulder pain.
The no 1 mistake I believe to avoid when having shoulder pain is doing shoulder workout when you have pain in the shoulder. Shoulder soreness is different, having pain and still doing those heavy dumbbell shoulder presses is like inviting much bigger shoulder injury that you might not at this point of time. Keeping in mind we can’t live our life without healthy shoulders, why don’t just take little rest and emerge after the rest as a stronger person in the gym with much healthier and pain free shoulders.
There you have it, mistakes you should avoid to keep your shoulders healthy and for longevity in the gym.
Injury can happen to anyone in gym. But when it’s about your shoulder. I believe we should do whatever we can do to keep them healthy. Being conscious is better than being injured. As once seriously injured they can not only keep you out of gym for years, not to mention make you go through surgeries and still leaving its traces and make you feel like your gymming days are over.so be safe and avoid these mistakes.
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