Strengthen stabilizing musclesĪ good example of this, says Kuntz, is making sure you can properly retract your shoulder blades. Mobilize the shoulder joint and surrounding musclesĪ common problem Marko sees with shoulder dysfunction is overly tight pectoral muscles but weak upper back muscles, so you need to balance them. Healing looks different for everyone, but the overall process of getting back into working out after a shoulder injury is: 1. If you feel any pain or discomfort, that’s a movement you need to avoid while you heal.īoth experts strongly suggest seeing a doctor that specializes in sports medicine, as that person will be able to assess what type of injury you have and direct you to a physical therapist that can guide you along the path to recovery. Movements that compress the shoulder, such as the plank and downward dogĪlthough these are general suggestions, you might want to avoid others based on your injury.Incline pressing exercises such as the incline chest press.Overhead pressing exercises such as the military press and shoulder press.“There are also wear and tear injuries that come with age that can happen, such as impingement issues and osteoarthritis.” “There are actual tissue damage injuries like a torn tendon/rotator cuff, and then there are overuse injuries such as tendonitis and bursitis,” Marko explains. There are several types of shoulder injuries, so getting the bottom of what’s going on is important. If you get the go-ahead to work out, heed any advice or exercise limitations your medical professional recommends.īoth Marko and Kuntz underscore that the limitations are about preventing further injury to the shoulder, but the specifics depend on what’s wrong. First of all: Can you work out with a shoulder injury? That’s a question you need to answer with your doctor or physical therapist.
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