Weekend Warriors: prevention and solutions for shoulder pain

Most athletes continue to play sports beyond their high school, college and professional careers.  That said, more shoulder surgeries occur in mid life than in high school.  To prevent shoulder pain or to manage chronic pain, try these simple exercises from “Naked Fitness, a 28 Day Proven Weight Loss Program for a Slimmer, Fitter, Pain-free body” (Vanguard)
Shoulder Pain –  Typically these types of injuries and chronic pain are from mis alignment of the head of the shoulder with the collar bone and rib cage.  The pectorals and anterior shoulder muscles pull the head forward creating stress and pain in the front of the shoulder where space is limited. Here are some exercises that can help manage and prevent shoulder pain.

Arm circles -Stand with your feet comfortably apart. Grasp a light dumbbell (3 to 8 pounds) in each hand.Extend one arm down and slowly circle your hand in a clockwise direction eight times. Then circle again in a counterclockwise direction eight times.

External rotation - Step with one foot on medium-resistance tubing to secure it.  Bend your elbow to 90-degree angle, with your hand facing front and your elbow close to your body.  Slowly rotate your hand toward the middle of your body. Return to starting position. Repeat 8 to 12 times on each side.

Rear Fly -Stand with your feet a comfortable distance apart. Holding resistance tubing, raise your arms out to your sides at shoulder-height. Keep your shoulders down and squeeze your shoulders blades together. Inhale. Exhale. Slowly open your arms and stretch the tubing across your chest. Hold this position for two to three counts. Inhale and release. Perform 8 to 12 reps.

Andrea Metcalf is a fitness expert for Anytime Fitness, the largest co-ed health club in the world and a healthy lifestyle spokesperson.


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