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Shoulder Pain Exercise

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Shoulder Pain Treatment

....From a Top Professional Physical Therapist

Shoulder Muscle Building and Pain

Shoulder muscles can hurt for any number of reasons, overtraining, strains and dehydration.

The key is to drink plenty of water, and follow a well defined exercise schedule, with ample time to recover between workouts.

Seated barbell press

An easy to follow exercise program for building huge softball size shoulders is to do a standing or seated barbell press. Use a weight that is heavy, but still maintain control.

Keep the repetitions low. You should be doing 8-10 reps, and the last rep should burn.

Next, grab a dumbell in each hand, and focus on control. Lift each arm to the front and stop at shoulder height. Your palm should be facing down.

Hold at the top for 1 second, then lower for 8-10 reps. Repeat to the side. Lift your arm straight out to the side, palm down.

Now, tilt slightly forward at the waist, and concentrate on your rear deltoid. Lift your arms, like flapping wings, and hold for one second.

Shoulder shrugs

Add shoulder shrugs with a heavy weight to cap it off. Go as heavy as you can control, grip the dumbells or barbell in your hand, and slowly lift your shoulders and try to touch your ears.

Hold for 1, 2, 3 and slowly down again. Do 3 sets of 8 reps. You will need to load the weight because the upper trapezius is a seriously strong muscles.

Mass building exercises

The best mass building exercises are the basics with heavy weight. Shoulder presses, shrugs, and front arm lifts, side arm lifts, rear lifts.

There are more advanced exercises that can shred those softballs on your shoulders and turn them into ripped cords of muscle if you combine it with proper diet.

Shoulder pain hurts. You know, that grinding, aching sensation you feel just sitting there.

Shoulder pain can be caused by several things, but the number one cause of shoulder pain is stress. Not work related stress, but a combination of factors involving improper stretching, over rotation, and believe it or not, dehydration.

In fact, dehydration is probably the number one cause of almost all general aches and pains. But more on that in a moment.

Shoulder srtucture

Your shoulder is a ball and socket joint, which means it rotates around. Come on, you've done it before.

Hold your arm out straight and make small circles, gradually going larger and larger, making bigger circles.

That's a ball and socket in action. Your hip is a ball and socket too, but unless you're extremely flexible, you're not going to get the same degree of rotation there.

Causes of shoulder pain

Shoulder strain occurs when you lift something to heavy above your head, or improper lifting from the ground.

It is important when you lift a weight to take a good grip which loads the arms, and also keep the load close to the body which reduces the leverage.

The main shoulder muscle is the deltoid, with three main parts. Front (Anterior) Middle (Lateral) and Rear (Posterior).

The front shoulder muscle is brought into play when working out your chest, the rear when working out your back, and the middle in lifting. Any one of these actions can cause shoulder strain.

Another common cause of shoulder pain is overtraining! Since the shoulder muscles are involved in so many other exercises for the body, such as chest, back, arms, and to some degree, abs, it's easy for the muscle to get too much attention. Overtraining can lead to soreness.

The most overlooked cause of shoulder joint pain is dehydration. Something like 80% of all Americans spend the majority of their lives dehydrated.

We won't go into all the benefits of water right now, but water is good at keeping those joints hydrated.

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