Shoulder injuries are common among athletes and fitness enthusiasts, often caused by overuse, poor mechanics, or sudden trauma. Whether you’ve suffered from a rotator cuff tear, impingement syndrome, dislocation, or another form of injury, returning to exercise requires caution. Pushing too hard or doing the wrong movements can exacerbate the problem, leading to chronic pain or re-injury. This guide will help you understand which exercises to avoid, what movements can help rebuild strength, and how to prevent future shoulder issues.
Understanding the Shoulder Joint
The shoulder is a ball-and-socket joint with a high degree of mobility, making it susceptible to injury. The joint is stabilized by the rotator cuff, a group of muscles and tendons that keep the upper arm bone securely within the shoulder socket. Because of its mobility, the shoulder relies heavily on surrounding muscles for stability and strength. When injured, it’s important to balance mobility and strength training to avoid re-injury.
Movements to Avoid
Certain exercises place excessive stress on the shoulder joint and should be avoided during recovery. These include:
1. Overhead Presses
Movements like military presses, push presses, and even heavy dumbbell shoulder presses can place undue stress on an injured shoulder. They require significant stabilization from the rotator cuff and can lead to further irritation or injury.
2. Behind-the-Neck Movements
Exercises like behind-the-neck lat pulldowns or overhead presses force the shoulder into extreme external rotation, putting excessive stress on the joint. This can exacerbate existing injuries or cause new ones.
3. Heavy Bench Pressing
Flat and incline bench presses, especially when performed with heavy weights, place a high degree of strain on the front of the shoulder joint and the rotator cuff. If done improperly, they can worsen existing conditions like impingement syndrome.
4. Upright Rows
Upright rows involve lifting a barbell or dumbbells close to the body while bringing the elbows high. This movement can lead to shoulder impingement by compressing the rotator cuff tendons.
5. Dips
While dips are excellent for triceps and chest development, they require extreme shoulder extension, which can irritate an injured joint.
6. Kipping or High-Volume Pull-Ups
Dynamic, high-rep pull-ups, such as those performed in CrossFit (kipping or butterfly pull-ups), can place excessive strain on a weakened shoulder joint, increasing the risk of further injury.
Exercises to Rebuild Shoulder Strength
Once pain and inflammation have subsided, gradual strengthening exercises can help restore stability and function. Focus on controlled, pain-free movements and always start with lighter weights or resistance bands before progressing.
1. Scapular Retractions
- Stand or sit with good posture.
- Squeeze the shoulder blades together without shrugging up.
- Hold for a few seconds, then relax.
- Repeat for 10-15 reps.
2. External Rotations with a Resistance Band
- Attach a resistance band to a stable surface.
- Hold the band with your elbow at 90 degrees and rotate the arm outward.
- Perform 2-3 sets of 12-15 reps per side.
3. Internal Rotations with a Resistance Band
- Similar to external rotations but moving the hand inward toward the body.
- Perform 2-3 sets of 12-15 reps per side.
4. Face Pulls
- Use a cable machine or resistance band at chest height.
- Pull the band toward your face, keeping elbows high.
- Focus on squeezing the shoulder blades together.
- Perform 2-3 sets of 12-15 reps.
5. Isometric Holds (Wall Angels)
- Stand against a wall with arms in a “goalpost” position.
- Try to keep your arms and back in contact with the wall while raising and lowering them.
- Perform 10-15 reps, focusing on controlled movement.
6. Farmer’s Carries
- Hold a dumbbell or kettlebell in each hand.
- Walk with good posture, keeping shoulders pulled down and back.
- Perform 3 sets of 30-60 seconds.
7. Serratus Anterior Wall Slides
- Place hands against a wall, slightly wider than shoulder-width apart.
- Slide the hands upward while keeping the shoulder blades engaged.
- Repeat for 10-15 reps.
Tips for Preventing Future Shoulder Injuries
To maintain long-term shoulder health, follow these best practices:
1. Warm Up Properly
Always start with a warm-up to increase blood flow and mobility. Dynamic stretches like arm circles, shoulder rolls, and light band work prepare the shoulder joint for activity.
2. Strengthen the Rotator Cuff and Scapular Muscles
A strong rotator cuff and stable shoulder blades reduce injury risk. Incorporate specific strengthening exercises into your routine, even when pain-free.
3. Focus on Posture
Poor posture contributes to shoulder dysfunction. Keep your shoulders back and down, especially when sitting at a desk or lifting weights.
4. Avoid Overuse and Excessive Repetition
Repetitive overhead movements or high-volume training can cause inflammation. Vary your workouts and allow adequate recovery time.
5. Use Proper Form and Lifting Techniques
Ensure correct form in all exercises. Avoid excessive swinging or jerky movements, and don’t overload your muscles beyond their capacity.
6. Stretch and Mobilize Regularly
Maintaining flexibility in the chest, shoulders, and upper back helps prevent imbalances. Include stretches like doorway pec stretches, thoracic spine extensions, and shoulder mobility drills.
7. Listen to Your Body
Pain is a warning signal. If an exercise causes discomfort, modify it or avoid it until you regain strength and mobility.
Final Thoughts
Returning to exercise after a shoulder injury requires patience, smart modifications, and a focus on long-term strength and mobility. By avoiding harmful movements, incorporating rehabilitation exercises, and prioritizing proper form, you can rebuild your shoulder’s strength and stability while minimizing the risk of future injuries. Always consult a medical professional or physical therapist before starting a rehabilitation program to ensure you’re on the right track to recovery. With the right approach, you can get back to doing what you love safely and effectively.
