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Pain in Shoulder
Posted: Thu Apr 03, 2008 4:55 am
My wife and I are doing SimpleFit together. I am really proud of her for taking it on, especially because she can't do an unassisted pullup or unmodified pushup (yet!). However, she is experiencing some pain in one shoulder, right in the joint (not in the muscle).
She has always been quite flexible. To the point where she has sometimes had trouble due to joints being too loose. I think building some muscle around the joints is just the thing, but I don't want to see her injured in the process.
What can we do?
Posted: Thu Apr 03, 2008 5:11 am
This works for me:
1. Perform a proper warm-up. Mine is about 10 minutes long. It looks a lot like this warm up from Crossfit.
(.wmv video file)
2. I also add Shoulder Dislocations
to my warm-up, 3 sets of 10 with a 1" PVC pipe although I sometimes use a jump rope too. I had developed shoulder pain before and since I've added this exercise to my warm-up it hasn't come back.
3. Focus on keeping the elbows in towards your sides on push-ups.
4. When doing pull-ups, don't let your shoulder girdle becomes "loose" keep your shoulders back by tightening that shoulder girdle and don't let the shoulders come forward during the pull-up, lead with the upper chest.
I'm sure there are other tips but these are what helped me out with my shoulder pain. Also, don't be afraid to take a day off if the pain is persistent. I took about a week off, incorporated these tips and then went back at it with no pain.
Posted: Thu Apr 03, 2008 6:30 am
I am going to try the shoulder dislocations as I am quite tight in the shoulders. (I really feel it in Karate. One of the sensei's even noticed ot.)