Top 4 Ways to Prevent Shoulder Injury

by Phillip Godfrey, MES

According to the Bureau of Labor Statistics, shoulder injuries accounted for 13.3% of nonfatal injuries in 2009. Here are the top 4 ways to help prevent shoulder injuries.

1. Shoulder Internal/External rotation exercises- These exercises are some of the best in strengthening the rotator cuff (the rotator cuff consists of muscles in and around the shoulder joint).  Hold your elbow at least a couple of inches away from your side. Doing so allows a small vascular supply to the rotator cuff. Internal/external rotation exercises will help reduce the chances of irritation or possible tearing of the rotator cuff. A tear in the rotator cuff doesn’t repair itself, so once it occurs, surgery might be necessary. It can also become a chronic condition; with possibility of arthritic changes or limited range of motion.
2. Do More Back Exercises- Fitness professionals often refer to people working on their ‘mirror body,’ the muscles one sees when looking face on in the mirror. But if we don’t work the muscle groups evenly, we create musculoskeletal imbalances in the body. By increasing back exercises in your routine, you can create more strength and balance in the shoulders.
3. Drop the over head presses- One of the staples in most workouts is the direct overhead press. Direct overhead pressing creates an impingement (a pinch point on the rotator cuff between the humeral head and the roof of the shoulder joint). There are many other shoulder exercises to chose from that are not so risky. Mix in side lying deltoid raises and lateral dumbbell raises to start.
4. Stretch out the chest- The chest muscles get tight from all the chest work outs, too much computer work, as well as sports such as running and cycling. This leads to more imbalances in the shoulders which manifests as pain and poor posture. Try lying on a foam roller with it up and down the spine from head to hips.  Stretch out your arms making a “T” shape with your body and just relax your hands on the floor. This is an easy way to stretch your chest without excessive tension on the shoulder joints.

 Phillip Godfrey is a Medical Exercise Specialist with Results Gym.  He has been in the fitness industry since 2007.