Ways To Avoid Shoulder Injuries
Your shoulders can easily become injured with various activities
. A big problem though is that you use your shoulders for almost every upper body movement and if injured this can be very painful. If you are injured you need to quickly do your best to fix the issue and minimize the pain. Working out your shoulder muscles is one of the best ways to alleviate the pain because it is a permanent fix, not like taking a pain killer or applying an ointment.Any problem with your shoulders is mostly the consequence of lifting heavy weights or due to a sports injury. Another possibility is that it is the result of a long time of inactivity. If you do not keep exercises for your shoulders in your fitness training schedule, they are likely to become stiff and frozen, and this has a direct impact on the movement of your hands. To avoid such a situation, it is always wise to include certain exercises that will take care of the shoulder joints exclusively.
For any anatomical malfunction, consulting a doctor is a must. Engage yourself in working your shoulders only when your doctor thinks it to be necessary. Even then, hiring a personal trainer who will guide you through the process is an absolute necessity. The problem with picking up a wrong exercise form is it can be difficult to correct them. So, it's better to be careful beforehand.
Here are some exercises that can help you get rid of shoulder problems:
Rotations: Rotation exercises are mainly aimed at the rotator cuff of the shoulders. This involves small and light motions. These exercises strengthen the muscles around the shoulders and thus reduce the risk of injury. In one type of this exercise, you lie on your stomach with your face down and let one of your arms hang on one side. Then you lift the arm slowly till the height of your shoulders while keeping your elbows bent. Once you have done so, lower the arm slowly back to its original position.
Overhead Press: Here you need to hold weights in your hands at eye level with your elbows bent. Then lift the weights overhead without arching your back. This works towards the major muscles of your shoulder especially your middle deltoid and tricep.
Front, Side and Rear Raises: These involve lifting up weights up to the level of your shoulders. Your hands should move in a way as if you are making a smiley with them! These not only take of your shoulders but also work your upper back.
Range of Motion Exercise: Here you just lean on a table and move one of your arms in circular motion. You'll begin with smaller circles and gradually increase to larger circles. Repeat with another arm. See to it that you don't overdo as this may further lead to increased pain!
These four forms of exercises are a must if you are suffering from recurrent shoulder pain and injury. You don't want to chance performing these alone and you don't want to forget about them either. Remember that if you neglect your shoulder pain thinking that it will go away soon, you might be ushering in a serious medical condition. So take immediate action!
Copyright (c) 2010 Chris McCombs
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