If you’re dealing with a shoulder impingement, training smart and prioritizing joint health is key to recovery while maintaining fitness. Here are @DrJohnny_ top recommendations:
1️⃣ Modify Your Range of Motion
Avoid full overhead pressing at 90 degrees to reduce stress on the shoulder joint. Similarly, for bench pressing, don’t let your elbows fall past parallel on the negative motion. This will ensure larger muscle groups (such as delts & pecs) are doing majority of the work and limiting stress on the AC joint/smaller muscles (rotator cuff).
2️⃣ Be Cautious with Machines
Machines allow us to increase the weight & load up but might put your shoulder in a disadvantageous position since we are all made a little differently. Be sure to keep a limited & pain-free range of motion while using machines and try to avoid fully locking out your arms at the top of the movement. This prevents overloading the shoulder and encourages controlled activation of the muscles.
3️⃣ Lateral Movements are Fine
Lateral raises are typically a safe movement for somebody dealing with shoulder impingement but try to make sure your arms don’t go beyond shoulder height. This helps you target the deltoids without aggravating the impingement.
4️⃣ Use Cuffs Around the Elbows
Weighted cuffs placed around the elbows can be a great alternative for adding load and targeting the lateral delts. This method reduces strain on the actual shoulder joint while still allowing you to train effectively.
Key Takeaway? Training with a shoulder injury doesn’t mean stopping completely. With thoughtful adjustments and guidance, you can maintain progress while supporting recovery.
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