Almost everyone doing some kind of sports has experienced pain in the shoulders.
You are doing bench press and suddenly you feel that nasty pain in your shoulder. Does that sound familiar to you?
A constant shoulder pain keeps you from sleeping and you can’t even lie on the traumatized side. When you reach to your back pocket the pain gets even worse.
This often is due to tendons in the shoulder joint rubbing in its upper part (acromion). When this motion repeats it can cause irritation, swelling, and limitation of the range of motion.
To prevent or fix this problem you can do this exercises 3-4 times a week.
1. Resistance Band External Rotation
Grab the end of the ribbing while keeping your elbow tight to the body. Move only your forearm. Do this 2-3 series with 10-15 repetitions.
Lay with face to the floor and your hands spread to the side. Hold these position for 5 seconds
- Spread out your hands with 90 degrees angle and point your thumbs up
- Point your thumbs down
- Move your hands forward making the letter “Y” with your thumbs up then with your thumbs down
- Fold your elbows and make the letter “W” with your hands – thumbs up and then thumbs down.
3. Reverse Cable Fly
Put the D-handle and do reverse cable fly for 3 series x 15-20 reps.
4. Side Lying External Rotation
Take a light dumbbell and lie to one side. Make 90 degrees angle with your hand and reverse your forearm away from the floor. Do 3 series x 10-15 reps.
Shoulder pain is an extremely widespread problem amongst all kind of athletes. Do this exercises for at least a month and you should see the progress in your shoulder pain. If you have any questions feel free to comment.