If Your Shoulder Hurts, FIX These 7 Exercises Now!
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If you have any kind of a shoulder pain, you're probably looking for the 7 most troublesome exercises for a bum shoulder. In this video, I am going to go over what those 7 troublesome exercises are if you are dealing with a bad shoulder (or shoulders for that manner). Not only that, but I am going to show you how to manage those exercises so that you can keep training and getting gains without the pains.
When it comes to working out with shoulder pain, I know that there are 7 exercises that are troublesome. Does that mean you should stop doing them altogether? Or is there something that can be done to mitigate the pain while still getting the benefits of the exercise? As a physical therapist and someone that has bad shoulders myself, I can tell you that avoiding these exercises altogether is not the solution.
The first exercise that could be a problem with shoulder pain is one you might not immediately think of and that's the pullup. In the case of a labrum tear, this can be one of the most aggravating exercises. The fix here is to depress your shoulders - create distance between your ears and your biceps as you hang from the bar. When you are lowering yourself down from the top of the pull-up, there are 2 things you need to do. The first is to slow yourself down as you descend. The second is to never disengage the packing of your shoulders throughout the rep. This will let you keep getting the benefits of the pullup without aggravating a compromised labrum.
The next troublesome exercise for a bum shoulder is an obvious one that, again, you shouldn't be skipping. That is the bench press. Most people experience shoulder pain or shoulder discomfort on the bench press when they use a barbell. That is because of the fixed arm position of the arms when using the bar. If you are going to use a barbell to bench press, then you will want to take a more narrow grip. This will help with elbow positioning in preventing you from flaring your arms out to the sides (incurring greater internal rotation) as well as activating the lats to stabilize the press. In many cases, I would say that if a barbell bench press is causing shoulder pain, then you're likely better off switching to dumbbells. This will allow freedom to tuck the elbows as much as needed to avoid shoulder pain. The key here is to go slow to create greater stability.
If there is one exercise you should skip altogether when it comes to working out with shoulder pain, it would be the upright row. It's just not a good exercise due to its ability to create shoulder problems in the first place (such as with impingement) and any benefits it has when it comes to shoulder growth can be mirrored by another, safer exercise. In this instance, simply opt to perform a dumbbell high pull instead. The added benefit of external rotation at the top of the rep will help prevent impingement and promote healthy shoulder mechanics.
We don't only have to focus on the upper body to find exercises that will be tough on a creaky shoulder. As a matter of fact, the king of leg exercises, the squat, can be a big problem if you don't have the right shoulder mobility. I'm specifically talking about the low bar squat, which requires a lot of shoulder external rotation to get into the proper position. However, we have some simple fixes so you can still squat without pain. If low bar squatting is what you want to do, try a wider grip for less shoulder mobility demand. Otherwise, you can switch to a high bar squat or a front squat, which will still have a heavy impact on your leg growth.
Now, I've heard time and time again that if you have bad shoulders, you shouldn't do dips. I disagree. I think you just need to pay attention to how you are performing the exercise. The first thing to take note of is that you should be taking the same tip from the pullups when it comes to depressing your shoulder blades - keep your shoulders back and down throughout the entire movement. On top of that, stick your chest out. A proud chest will make sure your chest is taking the brunt of the work instead of the shoulders. Don't think you need some extreme amount of stretch at the bottom of the rep either. Cut your depth a little short to where you are getting some stretch on the pecs without aggravating your shoulder pain.
Finish watching the video to the very end to see the rest of the 7 most troublesome exercises for a bum shoulder.
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