In sports training, the shoulder is the most susceptible part to injuries. I believe many people are troubled by shoulder injuries!
The shoulder is the hub of upper limb movement and is in a very important core position! No matter what upper body movement you do, your shoulders are involved!
If your shoulder is injured! Then you'll have to give up all upper body training!
How to protect your shoulders? The first thing to do is don’t do some high-risk shoulder training moves!
Today I would like to introduce to you some dangerous movements that can easily lead to shoulder injuries:
1. Behind the neck press!
I believe that many people will get stuck in their shoulders when doing behind-the-neck presses. When reaching a certain level, their shoulders will feel uncomfortable, with a friction sound or a pulling sensation. Some people want to "Dodge" that section, so only do a local push.
The push action of our shoulder joint is an abduction action.
People who understand anatomy should know that the movement of shoulder joint abduction is not actually along the coronal plane (normal side), but about 30 degrees in front of it, called the scapular plane. This is the best angle for shoulder joint movement
The humerus is less restricted in its movement in the scapular plane than in the frontal (coronal) plane, or in other words, hand-raising movements (e.g., shoulder presses) in this plane. It is more ideal and safe.
The excessive horizontal abduction of the shoulder joint in the behind-the-neck press (the scapula is retracted and the trapezius muscles are in isometric contraction) will limit the upward rotation of the scapula (shoulder abduction requires the scapula and If the scapula is restricted, the range of motion of the shoulder joint will be limited), resulting in the inability to perform overhead lifting movements more smoothly. In severe cases, there is a risk of subacromial impingement syndrome!
2.Bench arm flexion and extension
Bench arm extensions because the center of gravity of the body is completely in front of the body, it is easy to strain your Shoulder!
When you hold your arms down, it is easy to cause the humeral head to slide forward beyond its natural neutral position.
Not only does this put your shoulder in an unstable and vulnerable position, but the humeral head sliding forward will put a lot of pressure on the front of the shoulder. Risk of shoulder injury!
Especially if you perform arm extensions with your chest in your arms and your head stretched forward in a hunched posture, it will be even worse!
3. Upright rowing
The shoulder joint of upright rowing is mainly used to do one (abduction ) movement, there is normally no problem!
However, when using a barbell (especially with a narrow stance), you will be forced to add an internal rotation movement of the shoulder joint!
Performing shoulder abduction while the shoulder joint is internally rotated can easily cause pinching and friction of the tendons and ligaments under the acromion! Shoulder pain has occurred for a long time
You can Try it yourself, turn your thumbs behind your body and abduct your arms to 90 degrees in a shoulder-inward rotation position. You will find that your shoulder joints gradually feel like they are being pushed.
Especially for adults. For novices, or people with a history of shoulder joint impingement or shoulder pain, hunched shoulders, and insufficient shoulder joint mobility, upright rowing movements are more risky!
Final tip:
Not every movement is suitable for your own body. For most people, the risks of these movements often outweigh the benefits. These movements can easily cause you to suffer from rotator cuff wear and impact! If your shoulder feels uncomfortable during the process, be sure to stop training and recheck!