Here are the Top 5 Exercises to fix shoulder pain in the gym again for you!
The list is essentially endless, and each shoulder needs to be assessed to determine which are the best specific exercises to fix your problem, but we're loving these 5 at the moment!
Handcuff 4 Point Kneeling Taps
The exercise below looks pretty easy, but its a real 'burner' for the posterior rotator cuff, so you'll feel this in the back of your ball in the socket.
It depends on where you place most of your weight (weight bearing arm, or your legs) as to where you get the burn. Sometimes it will be in the weight bearing arm, but often it is in the moving arm. A lot of people describe it as both.
It doesn't really matter overall, as long as you are hitting fatigue, and doing both sides, you'll get gains.
This has been really useful for those people we catergorise diagnostically as Multi-Directional Instability (MDI). These people tend to have a significant ache post sport or activity, with a vague pain presentation, and nothing too specific or pin point. This is caused by the ball moving very slightly in the socket, repetitively.
The Sleeper Stretch! A brilliant exercise to loosen the back of the socket.
The back of the socket can get tight and this is our number 1 stretch for the shoulder (we don't really love stretching shoulders much, they need strengthening!!!)
You need to be careful with this exercise, especially if it is pinching.
Only do this sleeper stretch exercise if you have been advised to by your shoulder physiotherapist.
Lawnmower Theraband Pulls
A classic shoulder exercise that is great for firing up the rotator cuff muscles through the whole shoulder range. Not only will it help your back hand drive improve power, it'll prepare you to hit some serious winners on the dance floor too!
I really like this one, as it tends to work infraspinatus muscle, one of the largest rotator cuff muscles, and one that we often find is somewhat inhibited in people who have had shoulder pain in the past, or quite recently.
Don't jump straight into this exercise. If you have had shoulder pain, you should complete some base level shoulder rotator cuff loading exercises from your physio prior to progressing to these exercises.
Start with slow speed with this exercise, and then increase the speed so that you are replicating your speed of performance on court.
There's no point in doing everything really slow in the gym, then quickly on the sporting field. It's a massive jump and that equals increased injury risk.
Hope you get some shoulder prevention exercise tips and motivation from this blog post by Melbourne Sports Physiotherapy.
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