Got shoulder pain? Some exercises will make it worse. Shoulder pain often stems from factors like poor posture and improper exercise technique, making understanding these causes essential for long-term relief.
Here, we’ll show you shoulder pain exercises to avoid to protect your shoulders and be pain free.
What is shoulder pain?
Many people will experience shoulder pain at some point, a common nagging pain that can come out of nowhere and be made worse by poor posture or incorrect exercise form. We may ignore the pain, hoping it will subside on its own.
The shoulder joint is a complex structure made up of the rotator cuff, muscles around the shoulder area, and connecting bones like our scapulae (shoulder blades). Its mobility is great but also makes it prone to injuries like rotator cuff injuries or instability within the joint itself.
Also knowing rotator cuff injury is key, as it needs specific rehabilitation and exercise recommendations.
Common Causes in the Shoulder Joint
Common sources of shoulder distress are:
- Slouching and other bad posture habits impair muscle function.
- Incorrect exercise form causes shoulder problems.
- Repetitive movements cause cumulative damage to joints.
- Weakness in the muscular system and external trauma to it.
To prevent injury and promote safer exercise habits, proper form is key. Exercising correctly not only makes it more effective but also reduces the risk of developing shoulder problems.
Rotator cuff muscles are crucial in preventing injuries during overhead lifts. Specific stretches to target and loosen these muscles can improve shoulder health and strength, especially for those who are recovering from injuries.
Here are some movements to avoid if you want to prevent shoulder pain episodes.
Exercises That Make Shoulder Pain Worse
We’ve all been in the gym, trying to push through a tough workout and feeling a sharp pain in our shoulder.
It’s annoying and can ruin our fitness journey. The truth is, some exercises can do more harm than good to our shoulders.
Here are exercises that can make shoulder pain and shoulder instability worse. Avoid these and you’ll save yourself from shoulder injuries and stay on track.
1. Overhead Lifting Movements
Overhead lifts like shoulder presses and overhead squats are common in many exercise programs. But doing these with weights puts more stress on the shoulder joint and can be uncomfortable or even painful.
The risk is higher for those who have had shoulder pain or instability before.
Repeating exercises that involve lifting over the head, especially at shoulder height, can overwork the rotator cuff and the entire shoulder joint.
For those who have a history of shoulder pain, it’s best to avoid these activities and opt for safer exercise options instead.
2. Behind-the-Neck Pulldowns
Pulldowns behind the neck may seem to strengthen the shoulders. They are high risk to the shoulder girdle.
Doing this exercise puts too much stress on the rotator cuff and can destabilize the shoulder joint.
This activity puts too much strain on the shoulder girdle, and there’s a higher risk of destabilizing and injuring it.
To protect your shoulders, avoid pulldowns behind the neck and choose exercises that keep your shoulders in a more neutral position.
3. Upright Rows
Upright rows are commonly used to develop the shoulder muscles, but they are high risk.
This exercise can cause internal rotation of the shoulder structure, which can accelerate tendon degeneration and increase discomfort due to potential damage caused by that rotation.
Insider Tips: To protect your shoulders and prevent harm, avoid upright rows.
4. Behind-the-Neck Presses
Because of the external rotation and limited mobility involved, behind-the-neck presses can dislocate the shoulder. This exercise requires a lot of external rotation, which can put too much stress on the shoulders and increase the risk of dislocation and other injuries.
Avoid behind-the-neck presses and opt for safer exercises instead.
5. Bench Dips
Bench dips may be good for triceps, but they require internal shoulder rotation and extension, which can be problematic. These movements can overwork the shoulder joint and rotator cuff and can be injurious.
If you have shoulder pain, be careful or avoid bench dips altogether. There are other exercises that can target your triceps without putting your shoulders at risk.
6. Throwing Movements
Activities like pitching, throwing a ball, or even swinging a racket can exacerbate shoulder pain by putting repetitive stress on the joint.
7. Heavy Bench Presses
Pressing heavy weights can overload your shoulder joints, especially if your form isn’t perfect. This can aggravate pain or lead to long-term issues.
Note: As we recommend, avoiding the wrong exercises and sticking to safe ones can make a big difference in your recovery. It’s also a good idea to talk to a healthcare professional to create a rehab plan that works best for you.
Safer Alternatives to Risky Shoulder Exercises
Now that we’ve identified the exercises that make shoulder pain worse, let’s move on to some gentler options. These alternatives will build strength and stability in a way that protects your shoulders.
Three shoulder-friendly exercises. Add these to your workout, and you can achieve your fitness goals without putting too much stress on your shoulder joints.
1. Dumbbell Chest Press
Using dumbbells for a chest press instead of a barbell can reduce the tension on the shoulder joints during these exercises.
The ability to adjust the range of motion when using dumbbells gives relief to the shoulder joint.
Using dumbbells gives you a personalized range of motion that is less stressful to your shoulders. So the dumbbell chest press is a safer alternative to the traditional barbell press.
2. Front Military Press
The front military press is safer than behind the neck. This setup reduces the risk of shoulder injury by keeping the shoulders more stable.
Choosing a front military press reduces the risk of dislocation or other injuries, so it’s a safer option for those who want to build shoulder strength without the hazards of behind-the-neck exercises.
3. Resistance Band Pull-Aparts
Resistance band pull-aparts strengthen the shoulder muscles and increase stability. They build strength in the shoulders without the internal rotation of upright rows.
In short, resistance band pull-aparts are a safer option than upright rows for shoulder muscle strength and less likely to be injured. These are a great addition to any shoulder-focused workout.
Learn More: Shoulder Pain Diagnosis Chart
Shoulder Pain and Rotator Cuff Injury Recovery
To relief from shoulder pain, you need a strategic approach that includes rest, physical therapy, and proper form during exercises.
Let’s look at some recovery strategies to get you back to your routine without re-injuring your shoulder.
Physical Therapy Interventions
The shoulder joint is supported and stabilized by the rotator cuff, which is composed of small and big muscles from the shoulder and back.
To address rotator cuff problems, a physical therapist can create a customized rehabilitation program that includes rotator cuff exercises to strengthen these critical muscles and promote healing without worsening the condition.
After you’ve recovered, do shoulder conditioning exercises 2-3 times a week.
Stretch after every strengthening exercise to recover full mobility and prevent injury.
Rest and Gradual Return to Activity
Give the injured shoulder rest at the onset of shoulder injury to prevent worsening. For those with an injured shoulder, minimize its use first, then gradually reintroduce movements without worsening the condition.
Gradual and controlled return to activities is key to full recovery and no harm. This progressive approach allows one to safely get back to full function in the affected shoulder.
Proper Form and Posture
Be aware of your posture and adjust regularly to ease shoulder pain and improve movement. Adjusting your posture can change the position of your shoulder blades, which is important for shoulder muscle coordination.
To avoid injury and safe exercises, proper form and posture are key. Paying attention to these details can make a big difference to your overall shoulder health.
Wrap Up
At the end of the day, avoid exercises that make shoulder pain worse. Knowing the shoulder and the risks of certain movements will help you create a body-aware workout.
Don’t forget to choose safer exercises and stick to the recovery protocols, and you’ll have strong and fit shoulders while you chase your fitness goals. Take care of your shoulders now and you’ll thank us later.
