Sore Shoulder Lifting Recommendations

By: Tim McDonald, PT, ATC

Your shoulder isn’t feeling quite right.  It’s a little uncomfortable to throw, or it hurts when you put on a shirt or coat, or when you comb your hair.  If you lift weights, here are some things you might want to try to make lifting a little more comfortable and to prevent your shoulder from getting worse.  If your shoulder feels fine, following some of these guidelines may prevent you from developing shoulder pain as well.

Do exercises in a pain-free range.  Avoid working against resistance when the elbow and arm are above shoulder level to the front or to the side, as well as when the elbow and arm are behind the plane of the body (see above).  Decrease the amount of weight you typically lift, but increase your reps to 12-15 per set.  Ice shoulder for 15 minutes after lifting.

More specific recommendations:

1. Avoid overhead (military) press and lateral raise, be careful with (and possibly avoid) incline press.
2. Bench Press – Limit motion of elbow behind body by stopping bar 6 inches or so from chest when lowering bar.  In other words, do not allow bar to touch chest during lowering phase of exercise.  Some lifters will place a small towel roll on chest to accomplish this.  If bench press with bar is uncomfortable, try moving hands closer together on bar for a narrower grip, or work your chest using dumbbells.                                                               
3. Push-ups – Limit motion at shoulders as with bench press.  That is, stop with nose and chest a few inches from floor rather than going through full range of motion during exercise.  Keeping hands relatively close together rather than far apart on floor may take some stress off shoulders.
4. Lat Pulldown – Use narrower grip on bar and when lifting, keep back straight and lean back, pulling bar to top of chest rather than behind head. If using long bar is uncomfortable, consider using narrow grip triangle attachment, keeping elbows at side when pulling down.
5. Triceps Dip – This exercise is tough on shoulders.  Instead, do standing triceps extensions on cable column, supine (lying on back) triceps extension with free weights, or kneeling triceps kickbacks with free weights.
6. Biceps Curls – If curl bar is uncomfortable use free weights.  While sitting or standing, bend forward slightly at waist with back straight and start lift with hand in neutral position  (thumb on top like a hammer curl).  During lift, turn palm of hand up (supinate hand).

Remember to ICE your shoulder for 15 to 20 minutes after you lift to control pain and aid healing.  Also remember to SLOWLY ease back to lifting big weights, don’t blast back into doing what made your shoulder feel crummy in the first place.  If your shoulder pain persists see a doctor.  Good luck!