A wide grip places more stress on the shoulders. Poor form can also appear via improper grip width. If rounded shoulders are the issue, you’re likely to feel pain in the front of the shoulder. In some cases, it can lead to rotator cuff impingement. This places more stress on the rotator cuff muscles. Rounded shoulders cause greater internal rotation of the shoulder joint, for instance. One of the most likely causes of bench press shoulder pain is not using proper form during this exercise. How the Bench Press Can Lead to Shoulder Injury and PainĬommon causes of shoulder injuries during a bench press come from the following: However, the primary function of the rotator cuff muscle is to hold the head of the humerus in the glenoid cavity of the scapula during dynamic muscle actions. Because of this, the rotator cuff muscles-infraspinatus, supraspinatus, subscapularis, and teres minor-and the deltoids take on the task of dynamic stabilization. Due to the large range of motion in this area, the shoulder ligaments are relatively slack compared to others in the body. The main functions of the shoulder area are joint stability and eccentric and concentric muscle actions. What many consider the shoulder is actually four different joints: The shoulders consist of many muscle groups, but three main muscles: We also talk about when to seek medical attention if you or your personal training client experience pain during a bench press. Here’s why, as well as how to keep the shoulder healthy when doing the bench press exercise. One exercise that can lead to shoulder discomfort or pain is the bench press. Some of the injuries occurring most often are sprains, strains, and shoulder muscle tears. If you are suffering from shoulder pain it can be easily assessed and treated online with a proper rehabilitation exercises and expert video analysis.Research indicates that shoulder problems are becoming more common during weightlifting. Shoulder impingement is not limited to people who perform pull ups, it is a common problem in overhead athelets, occupations involving repetitive upper limb actions, postural dysfunction and over the age of 40 where it is associated with degenerative pathology. Join Georgia’s class ‘The Preparation for Pull Ups’ which focuses on shoulder joint stability and shoulder blade control. Book onto class online: Georgia’s Top 3 Pull Up Preparation Exercises are: Overworking the Upper Fibres of Trapezius.We asked Georgia, Head Personal Trainer at Pull Ups and Pilates with G, the most common pull up errors that she sees when she is training clients: Reduced shoulder or thoracic spine flexibility.Lack of rotator cuff strength or poor muscle activation.This is when the rotator cuff tendon and shoulder bursa are compressed under a bone on the shoulder blade.Ĭommon factors associated with shoulder pain during pull ups: The most common cause of shoulder pain with pull ups is shoulder impingement. These muscles include Trapezius, Serratus Anterior, Rhomboids and Pectoralis Minor. The muscles which act upon the shoulder blade are also very important in maintaining proper shoulder function as they will determine the position of the shoulder socket. The Rotator Cuff muscles act together to stabilise the humeral head during shoulder activities so it is important to maintain rotator strength and activation. The shoulder is made up of a ball (humeral head) and socket (glenoid fossa) joint which prioritises mobility over stability. However it is not uncommon to experience shoulder pain during pull ups, especially when you are new to the exercise, so why does this happen? Pull ups are often used when progressing upper body strength in the gym.
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