The most mobile joint in the human body is the shoulder joint. It rotates in almost all planes by 360 degrees. This significantly increases the functionality of the exercises in which this joint is involved. But such mobility and versatility of this joint is both an advantage and a disadvantage, since it can lead to injuries to the muscles, ligaments and tendons that connect this joint.

The main reason for the appearance of injuries is the performance of exercises in a traumatic position without observing the technique. The load is distributed unevenly and the lack of balance leads to an overload of the joint. People who have a stoop, lack of flexibility, or exercise with sharp jerks are more prone to injuries of this joint.

Causes of shoulder injuries
The main cause of injury is still the wrong technique for performing exercises, which can be caused by the factors listed above. That is, the study of the correct technique is a priority in the training process. Before doing an exercise with a lot of weight, especially basic exercises, you need to study the technique and hone it to the ideal. To prevent injuries to the shoulder joint and any other, this is the right combination of technique and speed of movement.

A feeling of discomfort in the joints and muscles of the shoulder joint can be caused by poor mobility and lack of natural flexibility, which may be accompanied by a drooping chest and stoop. You should not exercise in this position, as this increases the risk of injury, from minor to more serious.

In order to avoid injury to the shoulder joint, it is necessary to constantly develop its flexibility. Every time before training, be sure to do a warm-up with an emphasis on the joints. And if you have problems with your shoulders, you need to use warming ointments before training and constantly keep the joint warm, for example, wear warm sweaters or use special bandages.

To develop flexibility in the shoulders and maintain the natural position of the chest, you can perform specific stretching exercises from the beginning of the workout. For example, sagging under the weight of your own body in a doorway or between wide bars. The essence of the exercise: rest against the wall with your hands at chest level, the body needs to be moved forward a little. You need to hold this position for about 15-30 seconds, after which you need to smoothly exit this state. We repeat this procedure several times. To achieve the maximum effect of stretching, you need to lift your chest up and observe even long breathing throughout the approach. It is unacceptable to hold your breath.

The most traumatic will be all exercises that force the shoulder joint to work in the largest possible amplitude. Most often it is:

Bench press in any position (sitting or standing) from behind the head;
Push-ups on the uneven bars with too deep amplitude;
Rod pull to the chin;
Block pull behind the head;
Pull-ups on the horizontal bar for the head.
To this list, you can add the bench press, people who have excessive stoop.

In order to avoid the danger of injury when doing all these exercises, you need to develop flexibility and mobility of the shoulder joint. With insufficient flexibility, do not use large amplitudes of execution with very large weights. Before performing each such exercise, it is necessary to thoroughly study their correct technique, while using light weights. Perhaps, at first it will be necessary to take not even an empty neck, an ordinary wooden stick, with which all weightlifters begin their training. Believe me, these guys know how to train with big weights. Brought to perfection, the technique will not only avoid injuries to the shoulder joint, but also get the most out of the exercise.

If unpleasant and painful sensations appear in any movement, then you should stop using this exercise, replacing it with a more suitable analogue. And you need to be careful about stretching. When taking it, there should be no pain.

Regarding individual exercises, I advise you to carefully study the technique of their implementation, perhaps even look for a manual, but it is better to consult with a trainer. Personally, the coach’s advice helped me a lot. For example, in barbell squats, the coach’s advice helped me a lot. Even after a couple of sessions with him, I was able to improve the technique in an exercise that I basically did not do before, but replaced it successfully with a deadlift.

So, in the barbell press because of the head, the neck is not should fall below the middle of the occiput. When push-ups on the uneven bars, in the lower position, the angle of flexion of the elbow joint should be 90 degrees. If you continue to go lower, there will be an excessive stretching of the entire shoulder, while the effectiveness of the exercise will not increase. When performing traction of the bar to the chin, you should not make sharp jerky movements. This remark applies to all exercises, especially when using large weights.

There are injuries caused by weakness of the rotator cuff, small muscles of the shoulder whose main function is to rotate the humerus perpendicular to its central axis. The risk of overloading these small muscles is very high when lifting large weights, because this rotation occurs in all target exercises. To prevent and eliminate rotator muscle detraining, you need to perform a couple of specific exercises on them from time to time. There are a lot of such exercises and information about them can be found on the net, but this is not so easy to do. The video on this page describes and clearly shows these exercises, I advise you to view and use. The main feature of such exercises is that they are performed with light weight dumbbells, as they are aimed at point work on the shoulder rotators.
If you experience pain in the shoulder joint for a long time, then you should consult a specialist. I do not recommend self-medication, especially with uncontrolled intake of anti-inflammatory drugs, many of which are toxic. To treat a shoulder injury, you may need to undergo a course of physiotherapy. Ignoring the symptoms of shoulder congestion can lead to loss of function for weeks to months. You understand how this can affect the training result. Pay attention to the signals of your body and success awaits you.