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Having a shoulder injury can affect the whole upper body workout of a bodybuilder. Shoulders of a human being have a rotator cuff. The rotator cuff is a group of muscles and tendons that surround the shoulder joint.
How does a person acquire a shoulder injury? The answer lies in the fact that some people are ego lifters and what they do is try to go heavy without learning the proper form of a shoulder exercise.
How do I know if I have a shoulder injury?
When you lift your arm and you feel some pain in your shoulder then there is probably an injury in your shoulder. If you feel a lot of pain without even lifting the shoulder, you should probably go to a physiotherapist. The pain can be due to muscle spasm as well.
How to treat a shoulder injury?
For shoulder injury recovery, you would have to do some rehab exercises. The following are the exercises for recovery of a shoulder injury:
⦁ Lateral rotation.
To do this exercise, you need to have a dumbbell. Follow the instructions mentioned below:
⦁ Hold the dumbbell in one of your hands.
⦁ Bend the elbow of the hand with the dumbbell so that a 90 degree angle is created between the upper arm and forearm.
⦁ Bring the forearm in a position making a 90 degree angle with the torso and keep your upper arm parallel to it.
⦁ Now rotate the forearm externally keeping the upper arm stationary.
You would have to do 2 sets of 20 reps for this exercise using light weights. After this you can do this exercise with internal rotation.
The following picture demonstrates it using a cable(you can use a cable too).
⦁ Internal and external rotation.
For this exercise too, you would need a dumbbell otherwise a cable can also be used. Follow the instructions below:
⦁ Hold the dumbbell in one hand.
⦁ Bend the elbow of the hand having the dumbbell such that its forearm and upper arm make a 90 degree angle.
⦁ Now bring the upper arm of the hand with the dumbbell in a position such that upper and lower arms both make a 90 degree angle with the torso.
⦁ Now rotate it externally.
You would have to do 2 sets of 20 reps for this exercise. After that, you can do it internally as well.
The following picture depicts it.
You can use a dumbbell weighing 5 lbs to do these exercises.To avoid shoulder injuries, do exercises in proper form. Keep training and keep yourself fit!
How does a person acquire a shoulder injury? The answer lies in the fact that some people are ego lifters and what they do is try to go heavy without learning the proper form of a shoulder exercise.
How do I know if I have a shoulder injury?
When you lift your arm and you feel some pain in your shoulder then there is probably an injury in your shoulder. If you feel a lot of pain without even lifting the shoulder, you should probably go to a physiotherapist. The pain can be due to muscle spasm as well.
How to treat a shoulder injury?
For shoulder injury recovery, you would have to do some rehab exercises. The following are the exercises for recovery of a shoulder injury:
⦁ Lateral rotation.
To do this exercise, you need to have a dumbbell. Follow the instructions mentioned below:
⦁ Hold the dumbbell in one of your hands.
⦁ Bend the elbow of the hand with the dumbbell so that a 90 degree angle is created between the upper arm and forearm.
⦁ Bring the forearm in a position making a 90 degree angle with the torso and keep your upper arm parallel to it.
⦁ Now rotate the forearm externally keeping the upper arm stationary.
You would have to do 2 sets of 20 reps for this exercise using light weights. After this you can do this exercise with internal rotation.
The following picture demonstrates it using a cable(you can use a cable too).
⦁ Internal and external rotation.
For this exercise too, you would need a dumbbell otherwise a cable can also be used. Follow the instructions below:
⦁ Hold the dumbbell in one hand.
⦁ Bend the elbow of the hand having the dumbbell such that its forearm and upper arm make a 90 degree angle.
⦁ Now bring the upper arm of the hand with the dumbbell in a position such that upper and lower arms both make a 90 degree angle with the torso.
⦁ Now rotate it externally.
You would have to do 2 sets of 20 reps for this exercise. After that, you can do it internally as well.
The following picture depicts it.
You can use a dumbbell weighing 5 lbs to do these exercises.To avoid shoulder injuries, do exercises in proper form. Keep training and keep yourself fit!
