Questions and Answers

Christopher,

I've been working out with weights with my husband since the spring of this year and both of my shoulders are pretty sore. Not sore like my pecs get sore -- all over sore -- but pinpoint sore, right in the front of each shoulder. Karen Voight's, July 2nd article on Los Angeles Times.com describes an exercise that's supposed to help sore shoulders. Should I be doing this? Thanks.

Sandy

Sandy,

A week of rest will likely remove your shoulder pain, the symptom, without solving the underlying problems. Karen's suggestion is a step in the right direction, but that alone isn't a cure, either. That, especially if your husband's program emphasizes standard bodybuilders' fare -- bench presses, rows, lat pulls, curls -- aka, ego exercises. What to do?

Stretch Your Internal Rotators

The often overconditioned pectorals, lats and teres major (upper lats, if you will) are all internal rotators which create or contribute to a muscular imbalance in your shoulder joint, easily overpowering or resisting via their inflexibility the opposing smaller, weaker, external rotators (of your rotator cuff). Recognize this imbalance / inflexibility on many bodybuilders and gym goers as rounded, or hunched forward shoulders with the palms of their hands facing rearward, instead of toward their sides. Free your shoulder joints with at least 5 minutes of targeted upper body stretching, daily.

Choose the Right Exercises

This doesn't mean that you forego chest and mid-back exercises. It's OK to feed your ego! Just consciously condition your upper back / shoulder girdle and rotator cuff musculature proportionately, too, in relation to the glamour muscles, to ensure shoulder balance and integrity. This requires focus and purposefulness on your part, but adds little, if any extra time to your gym visits. Karen's exercise can be included, and a good trainer, or better, your physcal therapist can properly prescribe remaining movements.

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Exercise selection is nearly irrelevant if you're adulterating your training session with poor lifting form and / or posture. Start by drawing your shoulders down and back, with your chest high versus allowing them to round forward and shrug during standard upper body movements. (Practice throughout the day to reinforce this posture.) Make the distinction between working out -- haphazardly hoisting iron -- and training -- conciously, carefully stressing specific bodyparts with weights so your (shoulder) health, fitness, and figure develop to your liking.

See a Physical Therapist

Finally, before they worsen have a good physical therapist evaluate and treat your shoulders. Email me if you need a referral. See also, my quick overview of rotator cuff training.

Stay fit. Stay positive.

Christopher

Just So You Know

This was originally published in Brentwood News in June of 2001 and was an ongoing column providing a hopefully fresh, interesting and useful take on health and fitness.