| Have you ever suffered from shoulder discomfort | | | | the neck pull downs, you also expose your neck to |
| after working out? I am referring to aching or sharp | | | | unnecessary stress. It is safer to perform the exercise |
| pain experienced in the front of the shoulder or lateral | | | | in front of the head or utilize dumbbells and work in the |
| upper arm that is felt with overhead activities, reaching | | | | scapular plane. You must watch to avoid arching the |
| behind the back or even laying on the shoulder. These | | | | low back and it is best to use a bench with back |
| symptoms are often indicative of rotator cuff | | | | support to prevent this. |
| inflammation. This is a common problem for many | | | | Dips/Upright Row - As before, the key mistake made |
| people who perform resistance training on a regular | | | | with these exercises is allowing the shoulder to move |
| basis. It is also a problem that can easily be prevented | | | | beyond 90 degrees relative to a position parallel to the |
| by modifying the following "dangerous shoulder | | | | floor or perpendicular to the body. I always |
| exercises." | | | | recommend stopping at 90 degrees to protect the |
| Bench Press - This is a popular exercise chosen to | | | | shoulder capsule and the rotator cuff. |
| build the chest, along with the anterior deltoid and | | | | Dumbbell Lateral Raise - In my opinion, this exercise is |
| triceps. Most teach taking the bar down until it lightly | | | | often done incorrectly. The mistakes include lifting too |
| touches the chest. However, I believe this is unsafe | | | | much weight, keeping the arms straight, and raising the |
| because it exposes the anterior shoulder capsule to | | | | arms out away from the body in the plane of the |
| excessive load, in addition to compressing the soft | | | | body. The force on the rotator cuff reaches 90% of |
| tissue of the rotator cuff between the humerus and | | | | your body weight when the arms are raised to 90 |
| the acromion. Over time, with repeated bouts and | | | | degrees with the arms straight and in the plane of the |
| heavy loads, the rotator cuff becomes inflamed. | | | | body. That is a lot of force on four relatively small |
| Individuals with any anterior shoulder laxity (loose joints) | | | | rotator cuff muscles. The target muscle is the lateral |
| or history of subluxation/dislocation are also at | | | | deltoid, but the rotator cuff is extremely active, and it |
| increase risk for rotator cuff injury or labral (shoulder | | | | functions to allow you to raise the arm by depressing |
| cartilage) damage. Furthermore, you also have the | | | | the humerus so that it passes under the acromion |
| potential to rupture the pectoralis tendon with full range | | | | during active elevation. When heavy loads are |
| pressing during heavy loads. The safe answer is to | | | | introduced in the wrong plane of motion, disaster |
| lower the bar until the upper arm is parallel to the floor | | | | usually occurs. I am fanatical about performing this |
| (elbow bent to 90 degrees). This prevents the shoulder | | | | exercise correctly. |
| joint from moving into the unsafe range. The same | | | | The proper way to execute a lateral raise is to keep |
| advice applies to push-ups. | | | | the elbows comfortably flexed (20-30 degrees) and |
| Lat Pull Downs - This is a good exercise to strengthen | | | | raise the arm to no higher than parallel to the floor. The |
| the back, but when done behind the head it can cause | | | | arm should be in the scapular plane of motion |
| problems. Like the bench press, pulling the bar down | | | | (approximately 30-45 degrees from being |
| behind the head positions the humerus in such a way | | | | perpendicular to the body) and the weight should be |
| that the rotator cuff can be pinched. This may depend | | | | relatively light. Once you feel you have to shrug or use |
| on other factors, including the shape of a person's | | | | momentum to raise the weight, you need to rest or |
| acromion and degree of any present arthritis, but I still | | | | lower the weight. In my opinion, this is one of the worst |
| believe the risk outweighs any benefit. Not to mention | | | | exercises for the shoulder if done incorrectly. |
| that keeping the bar in front of the head still | | | | In summary, I want to emphasize that good intentions |
| accomplishes the same movement for the target | | | | may spell bad results for the shoulder if proper form is |
| muscle, while eliminating the risk of shoulder injury. | | | | lacking. The rotator cuff and shoulder joint is extremely |
| Remember not to sway during the movement, and | | | | vulnerable to heavy loads and repetitive bouts of |
| position the body in a slightly reclined position, pulling the | | | | exercise. Gradually, it may become inflamed and hinder |
| bar toward the sternum. Another unrelated reason not | | | | or limit your workout altogether. Be sure to master |
| to do behind the neck pull downs is that it places undue | | | | form before increasing weight, and do not attempt to |
| stress on the cervical spine. | | | | work through pain, as this often perpetuates the |
| Military Press - This exercise when performed behind | | | | problem. Remember to assess risk and reward at all |
| the neck with a bar, positions the shoulder in the | | | | times, and rest assured that these modifications will not |
| aforementioned unfavorable position. Done repeatedly, | | | | hinder your gains. Instead, they will prevent missed time |
| the rotator cuff can become inflamed. Similar to behind | | | | in the gym and produce happier, healthier shoulders! |