Don’t Forget Shoulder Strengthening

I frequently have people tell me that the shoulders are their least favorite muscle group to train. This is usually either due to weakness or pain in the shoulders. There is no one true cause or reason for shoulder pain and everyone is different. However, a common source of pain could be due to the rotator cuff muscles or a shoulder impingement. Either way, incorporating shoulder exercises in your workout regimen will lead to strength gains, possible injury prevention, and a decrease in pain.

The rotator cuff is made up of four different muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis (commonly referred to as the SITS muscles). The rotator cuff is responsible for stabilizing your shoulder and is prone a variety of injuries. A supraspinatus impingement is common in the shoulder and occurs when the supraspinatus muscles become pinched under the acromion process. (see picture below for anatomy!) The muscle tendon can become inflamed and become painful with certain shoulder movements. If you are having serious pain that is not relieved you should see your doctor or seek treatment. However, strengthening and stretching exercises can improve symptoms or can even prevent the problem in a normal shoulder.

Strengthening exercises for the SITS muscles and also for muscles that control the shoulder blade are important. The biceps are also important because the biceps tendon attaches at the top of the shoulder joint and helps to stabilize the shoulder. All of these strength gains will lead to a more stable shoulder which will decrease your risk for pain and injury. However, it is important to build strength slowly. If you have never focused on shoulder exercises, starting with too much weight can overload the muscles and lead to a tear or other muscle injury.

Remember, if you are having pain that hasn’t been relieved, it is important to see a doctor and get a correct diagnosis. However, if you haven’t had any shoulder problems in the past, don’t forget the importance of strengthening these muscles. It could prevent an injury in the future!!

If you are interested in starting up an exercise program, call Fitness Together at (330) 702-1311 to set up your free assessment today!


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Posted by on March 28, 2013. Filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry

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