Shoulder pain

Shoulder pain can have very different causes and there is not THE exercise for different complaints. Of course, an individual clarification and treatment should always take place! Simply arrange a free consultation.

Pain in the area of the anterior / lateral shoulder during exertion, which is v.a. occur when spreading the arm to the side or also partly. during horizontal pushing and pulling exercises (e.g. push-ups / bench presses / rowing), can a.o. indicate irritation of the tendons in this area. We are talking about the tendon attachments of the rotator cuff, which are attached to the humerus in the shoulder area.

In the past, such tendon irritation was called impingement – but the term can be misleading, as there is not really anything “pinched” as the name suggests. Such an irritation can be caused, for example, by overloading (e.g. more training than usual / more weight / different, unfamiliar training).

To get rid of such irritation in the long run, please note the following:

🔸 Adjust load and training for some time (should always be done individually – e.g. in physiotherapy).
🔸 no training / sparing is NOT the solution

Targeted training stimuli help the tendon return to normal. The decisive factor here is the right extent and the right choice of exercise.

🤔 When could the two tips from the video be useful for you then?

• in more acute phases of described tendon irritation – when e.g. already pain comes during lateral lifting of light weight
• if the pain always comes when you lie on the affected shoulder (so there is a lot of tension on the tendons since you are lying on your upper arm)

⏰ How often and how long should you do the isometric tension exercise?

• Hold tension for approx. 40s (should be painless)
• or hold 10x each for approx. 3-4s
• a few times a day (4-5x)