What causes lifter’s shoulders, and how can it be treated

What is the cause of lifter's shoulders and what is the cure?
What is the cause of lifter's shoulders and what is the cure?

Regularly engaging in heavy lifting can occasionally strain your shoulders. Weight training puts shoulders at a higher risk of injury compared to other body parts.

What is the cause of lifter's shoulders and what is the cure?

“Weightlifter’s shoulders” is a common issue among bodybuilders and weightlifters. That’s why trainers stress the importance of maintaining proper posture during weight training sessions. Correct posture can help prevent weightlifter’s shoulders. Symptoms may include reduced internal rotation of the shoulders and weakness in the lower trapezius muscle.

What’s behind the persistent shoulder pain?

The shoulder area comprises numerous soft tissues and multiple joints working in harmony. However, when lifting weights, achieving smooth coordination with the rest of the body isn’t always easy. Any lack of precision in movement can lead to trouble. In essence, shoulder pain stems from incorrect shoulder mobility and movement patterns.

The solution:

In most cases, addressing weightlifter’s shoulders involves sufficient rest, ice therapy, and anti-inflammatory medication. However, some cases may require more complex interventions. Corrective exercises can help restore shoulder external rotation.

Half kneeling rotation:

Start by kneeling with your left knee on the ground and the right knee bent. Hold a dowel across your shoulders, similar to a back squat position. Rotate your shoulders to the right as far as comfortable without causing pain. Hold for 2-3 seconds, then return to the starting position. Aim for 10 repetitions. This exercise aids in regaining external rotation in the right shoulder. For external rotation loss in the left shoulder, repeat the steps on the left side.

Supported pec stretch:

This exercise targets tight pectoral muscles, which can contribute to shoulder pain due to their role as internal rotators. Extend your arms overhead in a ‘Y’ shape and bend your knees to about 90 degrees, keeping your feet flat on the floor. Hold a light dumbbell in your right hand, then shift both knees to the left as far as comfortable. Maintain the position and take 5 deep breaths. Repeat this sequence 5 times.

If these corrective exercises fail to yield improvements within 2 weeks, consider seeking medical advice.