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Shoulder Injuries
Because of the complexity of the shoulder and all of the bones, ligaments and tendons involved, it is easy to have pain and not be able to identify the exact source of the pain. Many shoulder workouts are done improperly and these are sure to cause pain over time, as are injuries. Tears to shoulder tendons and ligaments are common and often have to be surgically repaired.
Tendonitis, a dislocation, or a torn rotator cuff are shoulder problems seen most often by shoulder specialists. Tendonitis is simply inflammation of a tendon, and it can occur from just about any shoulder activity. Most often, the biceps tendon or the rotator cuff are being squeezed, and without room to move they become painful. The result is called a shoulder impingement, and when it is severe, you will barely be able to lift your arm.
Baseball pitchers are not the only people to tear their rotator cuffs. It can happen lifting weights, in any overhead activity, or from a fall. Oftentimes rotator cuff tears are repaired by arthroscopic surgery. If you are experiencing a lot of pain and/or stiffness in your shoulder be sure to get it checked out by your own doctor or a specialist. Usually with rotator tuff tears, you will be unable to reach overhead. Pain while trying to sleep is also common.
Another frequent shoulder injury is a dislocation. Falling on your arm while it is outstretched can cause this problem, as can something like an auto accident where the shoulder may impact another object. Physical therapy and pain medication are often used as an initial treatment for shoulder pain, but often the pain persists. Some people think that when this happens, they just have to get used to living with the pain but this is not true. Make sure that you are evaluated by a shoulder specialist/surgeon before giving up on shoulder pain. If you are patient, a treatment that works can be found.
Shoulder Workouts for Women
Many women do not want to work on their shoulders with weights because they are afraid of getting the exact results that most men want--wide, muscular shoulders. The truth is, unless you concentrate on building up your shoulder muscles with a lot of heavy weightlifting, your chances of having overdeveloped shoulder muscles are very slim. In fact, it is more probable that slightly developed shoulders will help make your waist and hips appear smaller.
The lateral raise we started out with is a good exercise for women as well as men. One thing to remember is that many exercises which you see performed with barbells are usually better for you when dumbbells are used. This is true for both men and women. So, the shoulder press can be done in either the barbell or dumbbell version. With dumbbells, start out in the same way with your feet separated. Bend your arms at the elbows, and lift up your dumbbells until both of your arms are reaching straight up above the head. Then just slowly lower them back to their original position.
Don’t try to start out any shoulder workouts with too heavy a weight. Start out with one to two pound weights and work your way up to five pounds. Try to do ten reps on each shoulder exercise, working your way up to three sets of ten reps a couple times a week or every other day.
Another good exercise to add to your shoulder workouts is the front raise. It is done exactly the same as the lateral raise, except you begin, standing with feet shoulder-width apart. Pick up your dumbbells and dangle your arms in front of you. Palms should be facing you. Then, just raise your hands, lifting your dumbbells until they are straight out in front of you at shoulder height. Lower the dumbbells back to the original position.
The more you concentrate on shoulder workouts and then start to be able to isolate individual muscles, the stronger they will become. Strong shoulder muscles is the key to staying injury and pain free.