Avoiding Rotator Cuff Injuries
Your rotator cuff is useful when pressing overhead, benching, pull-ups, and deadlifts. Keeping your rotator cuff healthy is important so that your lats and traps engage correctly and allow you to get the maximum amount of force from them.
Properly warming up your shoulders will allow your lifting career to go without as many injuries. Since the rotator cuff is made up of small muscles, you do not need to use a lot of weight to warm it up or strengthen it. Spend time on perfect form with very light weights and enjoy the benefits of healthy shoulders.
Believe it or not, posture plays a huge role in how well our shoulders work. A lot of us have desk jobs or other jobs that require us to be in a not-so-great position for most of the day.
Working on your posture will help alleviate some of the pains you may have, inside and outside of the gym. Take the time throughout the day to constantly check if you are sitting up straight, your core is tight, and even making sure your glutes and hips stay slightly engaged.
Addressing your posture is going to be one of the best things you can do for your shoulders.
Overdeveloped Front Delts
Another problem that is often overlooked is over-development of your front delts from pressing.
Any type of pressing movement requires the use of your chest and shoulders. Many people who love to do endless amounts of barbell and dumbbell bench pressing eventually complain about their shoulders hurting… but why?
You read above how there are four muscles that make up your rotator cuff, one being to hold the shoulder in its girdle socket. The more pressing you do without working out the antagonistic muscle (rear delt), you are making it more difficult for the teres minor to secure the joint. It causes the shoulder to be slightly out of whack, causing injuries.
Start incorporating more back workouts, especially those that hit the rear delt; face pulls, reverse pec dec, and bent over lateral raises should be your new best friend.
Tight Muscles And Scar Tissue
Take the time and go to a massage therapist to work the shoulder muscles and get any scar tissue out. Releasing these bound up muscles and scar tissue will allow a more freely moving shoulder, which means less pain.
If you would prefer to try this on your own, the video below goes through the different steps you can take to ensure you properly stretch and massage your shoulders.