feb_hanks

We've all heard the old adage "No pain, no gain" before right? Well it's true that in order to elicit consistent muscle growth you must feel uncomfortable when lifting weights. Sometimes very uncomfortable, as in a "burning in the muscle" type of pain. However, you MUST always try and differentiate between a good, muscle-exhaustion type of pain, and the pain where your body is trying to tell you something is wrong.

                        Listen to the Growl Before It's Too Late

I can't begin to tell you how many times I've heard complaints from others in the gym about their shoulder soreness. In every instance I've heard this next statement or a variant of it, "I'm ok...I'll just work through it."

Everyone that has this pain needs to STOP right now and listen! This pain you're feeling is bad! Your body is telling you something and you're not listening. If you were in the middle of the woods minding your own business and suddenly heard a growl behind you what would you do? Would you listen? Would you heed the warning? What do you think would happen if you didn't? Guess what? Your shoulder is growling at you at this very moment.

                                   An Ounce of Prevention...

I contend even if you don't hear that "growl" now you soon will. I would also venture to say that 95% of all weight trainers will eventually experience some type of shoulder joint pain. And I'm telling you right now this is nothing to take lightly. Can you say surgery? If some form of preventive action is not taken now, THIS is the path you're heading down my friend.

                                          I Didn't Know That

Without getting too technical, it's the subscapularis muscle located in front of the shoulder blade (scapula) that is typically the 'weak' link. This muscle gets worked only by performing specific movements. Unfortunately, most of us don't bother with this muscle because we're typically more concerned with the external showy mucles (chest, or pectoralis major). This is a mistake. You see, the subscapularis muscle is the primary muscle involved in shoulder stabilization. When performing properly it actually pulls the shoulder girdle "back" and "down". When injured or weak it allows the shoulder to rise and become rounded forward.

                                    Hunchback of Notre Dame

Is this what you eventually want to walk around like? Do you notice it's harder and harder to walk with proper posture? Perform this test. Stand up in your normal, relaxed position. Which way are your palms facing? Back behind you or towards your sides? If they're facing behind you you have a muscle imbalance or worse.

                              OK, I'm Convinced...What do I do?

I've included a link to proper rotator cuff exercise techniques which will go a long way towards preventing and maybe even curing your shoulder woes. I would like feedback from you after trying these religiously for at least 4-6 weeks.

Good luck and Great Success!

        click here for the internal rotator cuff exercise (this is the most important one)
                               click here for the external rotator cuff exercise