Welcome back to this week’s edition of 2-Minute Tuesdays where we are talking about one exercise topic for two minutes and give you three reasons why you should follow our advice. Now this week, we are talking to those of you who may have some aches and pains going on in your shoulder area. You have been cleared for regular exercise, but it is not feeling 100%. What things do you need to keep in mind with your exercise to make sure your shoulder doesn’t get worse?
1) Be Respectful of Your Current ROM
Exercise Tip Number One If You Have Shoulder Issues – Be respectful of your current range of motion. A lot times when we are feeling achy in certain joints, our body strategically sets up protective mechanisms so you can’t move as far. When you are working out or when you are moving throughout the day, be mindful of how your body is moving and try not to push it. When you push the limits of your range of motion, your body will try to protect you even more and tighten up more than it once did.
Action Step: Be conscientious of how your body and your shoulder are moving. Avoid going into positions that are bothersome, and do not force more motion to happen than what you can easily achieve on your own.
2) Consider Adding In Isometrics
Exercise Tip Number Two If You Have Shoulder Issues – Consider adding in isometrics to your regular workout routine. Instead of going to the gym and thinking about lifting weights and moving, think about holding positions against a machine or against the weights and doing isometric exercises for what the exercise would have been otherwise. This can help to make sure that the muscles you are trying to work get stronger, that you are not trying to use too much motion while you are exercising, and that your joints stay protected from not flinging the weights.
Action Step: Whatever weight lifting exercises you typically do in the gym, consider doing those, but not moving with them. If you are going to do a chest press, instead of pushing the weight up away from your chest, try holding it above your chest and just focus on squeezing your chest muscles.
3) Find An MAT® Specialist
Exercise Tip Number Three If You Have Shoulder Issues – Find your local MAT® specialist and set up an appointment. MAT® is designed to assess your body to find where muscles are not doing their jobs. A lot of time as MAT® specialists ourselves, we find that the cause of your issue may or may not be living in the shoulder.
Action Step: Find a certified MAT® specialist in your area here and connect with them to set up an appointment!