How to Improve the Health of the Shoulder Joint -2

In the previous blog, we have highlighted the importance of the health of the shoulder joint. Assuming that you have read that blog, in this second part, we are going to explain some more exercises that when done in the right way can scoop up the health of the shoulder joint. If you haven’t, you can read the first part here and also watch how Maik Wiedenbach works on his shoulders. Here are some more tips for a healthy shoulder joint.

Variations of Shoulder-Friendly Overhead-Press 

Are you experiencing shoulder pain? Most probably you are a long time lifter. This problem is stemmed due to the overhead presses.

Explanation: During overhead presses, space in the joint is reduced due to the positions of arms. Structures begin to rub against one another. This process causes inflammation and fraying over the time. If you find overhead presses difficult, with or without pain, you can try rotating overhead press that is a shoulder friendly version of overhead press. Landmine press is another healthier option. Angled press is a more comfortable version of the shoulder press in which arms follow a natural arc. Even if currently you are suffering from a shoulder problem, you can perform angled press.

Extending Elbows during Single-Joint Shoulder Exercises 

Beginners usually extend elbows fully in single joint movements for rear and middle delts. However, intermediate lifters also make the same mistake. The right way of doing these moves such as rear-delt flyers and lateral raises is keeping elbows in a bent position. When elbows are locked in this position, the shoulder joint is the only joint in the motion.

There is another mistake made in these movements such as standing reverse cable flyers and cable lateral raises. Lifters usually extend their elbows completely to 180°. As the weight is lowered, lifters close their elbows to 90°. Admittedly, these moves are really great for triceps. However, same does not go for shoulders.

Going Too Close On Upright Rows

These are versatile multi-joint exercises for delts that target the middle head in particular. However, trainees usually keep hands in incorrect position. To work maximally on delts, you want upper arms to move out to your sides directly. It requires moderate grip on the bar during upright rows. A close grip on the bar may result in internal shoulder rotation as elbows are moved forward before moving out to sides. If you ask a fitness coach in NYC, you will be told that this is really not good for the health of the joint. And, this may also cause long-term shoulder damage.