The shoulder is a very delicate group of muscles that are incredibly important to keep it healthy. Find out the best tips and exercises to recover from shoulder pain according to Matt Wenning.
Matt Wenning is a 3x world champion powerlifter and has continuously worked with the US Army to help people become stronger and more athletic. On his YouTube Channel, he shares everything related to increasing your power from heavy squats to bench presses.
The shoulder is a rare muscle that can move upwards, downwards, and rotate. You need healthy shoulders to perform nearly any upper body lift, especially the big ones such as overhead presses, bench presses and pull-ups. So it would be best if you did everything you can to recover the strength in your shoulders.
Check out Matt Wenning’s 5 best tips and exercises to recover from shoulder pain.
5 Best Tips and Exercises to Recover from Shoulder Pain
1. Face Pull
You can do this exercise with a band or a cable. Wenning prefers to use the resistance band as you get to squeeze more at the end of the movement, to get a good contraction in your shoulder blades.
Face Pull: Muscles Worked, Benefits, Technique and Variations
“What this exercise will do is counter all the anterior pressure that you do in your workouts and even if you’re not a big workout guy, it’s going to counter the anterior pressure that you deal with at your desk,” Wenning says.
2. Reverse Fly Pinky Up Wide Raise
Next in Wenning’s list of 5 best tips and exercises to recover from shoulder pain is the reverse fly with a twist – utilising a wide range of motion and with the pinky finger up.
“This will help your posture, help your neck if you get a lot of headaches and neck pain and shoulder pain.”
This exercise will target your rear delt, which helps if you do a lot of heavy bench press putting pressure on the shoulder.
3. Reverse Incline Scapular Retraction
In many people, shoulder pain comes because the shoulder starts rolling forward creating a lot of impingement issues due to not having a strong upper back. “This is a great exercise to pull away the bicep.” Wenning believes this exercise ensures your bicep won’t get over your back exercise, helping improve your shoulder health.
4. Rotating Press on the Floor
This exercise is good for the supra and infraspinatus. Lay on the floor with a pair of dumbbells and hold them above your body, with elbows touching the floormat, as if you were ready to do a bench press.
Without moving your elbows up or down, pinned to the ground, lower the dumbbells down to your hip line, touch the ground, and lift it up surpassing your head and touching the ground again above your head.
5. Cable-Driven Rear Delt Fly
Lastly on Wenning’s 5 best tips and exercises to recover from shoulder pain is a rear delt fly utilising a cable machine.
It is difficult to isolate the rear delt and Wenning explains that this movement, with a cable machine, is great to tackle that void.
And those are the 5 best tips and exercises to recover from shoulder pain shared by Matt Wenning. If you want to know how to perform one or more of the movements described above, click on the video below.
VIDEO – 5 Best Tips and Exercises to Recover from Shoulder Pain
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Muscles of the Shoulders
The muscles of the shoulders are important so that maybe you have a better understanding of why these 5 best tips and exercises to recover from shoulder pain actually work.
The trapezius is a large triangular muscle that covers the back of the neck and extends to the lower spine. Acting primarily to move the scapula (shoulder blade) in all directions, it also helps to turn the head. The upper part of this muscle is innervated by C6, C7 and C8, while its lower portion is innervated by C5 and C6.
The trapezium acts as an arm extensor when you reach behind your back or forward over your head. If you rotate your arm outwardly while reaching up in front of or behind your body, this muscle will contract during those movements as well.
Latissimus dorsi muscle
The latissimus dorsi isa broad, flat muscle located on the posterior of the body. They cover almost all of your back and extend from your lower back to your armpits. The muscle is responsible for moving your arms up and down, as well as rotating them inward (adduction) and outward (abduction).
The rhomboids are located between the scapula and thoracic vertebrae. They are involved in shoulder movements and also help maintain posture.
The muscles of the shoulders are important.
The muscles of the shoulders are important for many movements, especially arm and shoulder motions. They also play an important role in maintaining healthy shoulders.
The muscles of the shoulders are important for movement, support and stability. They can be injured by overuse, poor posture or improper lifting techniques. If you experience any pain in your shoulders, talk to your doctor about how to best manage it.
Now tackle your workout with the 5 best tips and exercises to recover from shoulder pain that you saw at the top of the page.
- Noah Ohlsen Traps: Courtesy of CrossFit Inc.