BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH & NASM PERSONAL TRAINER
According to the American Academy of Orthopedic Surgeons, approximately 4.5 million patients come in with shoulder pain each year. That’s just the number who actually seek medical attention. I train many clients who complain about aches in that area, but have never gone in to see what’s actually going on. I’ve spent time researching safe exercises they can practice with me which help to strengthen, stretch and tone the muscles.
Here is a safe workout for you or anyone you may know who suffers from shoulder pain, impingement or injury:
1) Warm up with 5-10 minutes of cardio to work up a little sweat.
2) Throughout the workout, ALWAYS keep your stomach in tight, tuck your pelvis under, don’t lock your knees, keep a slight bend in your elbows and don’t shrug your shoulders. They should be down and retracted. Imagine them in your back pockets.
3) Stand with your feet shoulder-width apart
4) Gently take one arm and make a wide circle- back for 10 and forward for 10. Switch arms and repeat on that side.
5) Go online and do a video search for the following exercises to make sure you're doing them correctly!
6) Shoulder External Rotation using either cables, bands or free weights. Perform 3-4 sets of 8-12 repetitions.
7) Shoulder Scaption using free weights. Perform 3-4 sets of 8-12 repetitions.
8) Reverse Flyes on an incline bench using free weights. When you raise your arms to shoulder level, hold them for a few seconds before going back to starting position. Perform 3-4 sets of 8-12 repetitions.
9) Cool down by rolling your shoulders up and back for 10. Breathe in nice and deep.
10) Look up effective shoulder stretches on YouTube and you'll see some great ones. Hold each stretch for a minimum of 30 seconds on each side.
11) After the session, I tell my clients to ice the shoulder area for 20 minutes or so. Foam rolling, chiropractic care and massage are other self-care tips I recommend.
I hope you found this workout helpful! Let me know what you think!
Happy Holidays,
Jamie
According to the American Academy of Orthopedic Surgeons, approximately 4.5 million patients come in with shoulder pain each year. That’s just the number who actually seek medical attention. I train many clients who complain about aches in that area, but have never gone in to see what’s actually going on. I’ve spent time researching safe exercises they can practice with me which help to strengthen, stretch and tone the muscles.
Here is a safe workout for you or anyone you may know who suffers from shoulder pain, impingement or injury:
1) Warm up with 5-10 minutes of cardio to work up a little sweat.
2) Throughout the workout, ALWAYS keep your stomach in tight, tuck your pelvis under, don’t lock your knees, keep a slight bend in your elbows and don’t shrug your shoulders. They should be down and retracted. Imagine them in your back pockets.
3) Stand with your feet shoulder-width apart
4) Gently take one arm and make a wide circle- back for 10 and forward for 10. Switch arms and repeat on that side.
5) Go online and do a video search for the following exercises to make sure you're doing them correctly!
6) Shoulder External Rotation using either cables, bands or free weights. Perform 3-4 sets of 8-12 repetitions.
7) Shoulder Scaption using free weights. Perform 3-4 sets of 8-12 repetitions.
8) Reverse Flyes on an incline bench using free weights. When you raise your arms to shoulder level, hold them for a few seconds before going back to starting position. Perform 3-4 sets of 8-12 repetitions.
9) Cool down by rolling your shoulders up and back for 10. Breathe in nice and deep.
10) Look up effective shoulder stretches on YouTube and you'll see some great ones. Hold each stretch for a minimum of 30 seconds on each side.
11) After the session, I tell my clients to ice the shoulder area for 20 minutes or so. Foam rolling, chiropractic care and massage are other self-care tips I recommend.
I hope you found this workout helpful! Let me know what you think!
Happy Holidays,
Jamie
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