Sneak PEAK

Sore Shoulders?

Avoid these sneaky shoulder busters
Many athletes and fitness enthusiasts are walking around with chronic shoulder discomfort. Ironically the pain-causing culprit is often the result of a poorly designed workout. Read on to discover why your workout plan may be causing shoulder soreness—and how to end the ache.

Shoulder anatomy 101
The shoulder is a very large ball resting in a very shallow socket--picture a golf ball resting on a tee. If it wasn't designed this way, if it was more like the hip joint, you would have a tough time brushing your teeth or performing many other activities that require a large range of motion.

A host of muscles and other soft tissues surround the shoulder and help to keep it in place during stressful situations. (Think high-fives from an overzealous, possibly intoxicated, Eagles fan.)

Sneaky shoulder busters
Outdated exercise technique, on a few popular gym exercises, is responsible for a majority of shoulder pain. In particular chest and shoulder presses performed with poor form may place excessive stress on the joint capsule, and will likely cause an overuse injury.

The first step is to make sure you are using proper form on all pressing motions. Try a modified bench press technique to prevent shoulder trauma and maximize results. In addition strengthen the rotator cuff muscles, which surround and support the shoulder.
Pay attention to correct exercise mechanics to avoid unnecessary anguish and achieve your fitness goals. If you're experiencing shoulder soreness that limits your function, affects your day-to-day abilities or keeps you awake at night, see your physician. 

Replace these risky exercises with shoulder-friendly alternatives

	BAD: Machine lat pull-down behind the neck		GOOD: Machine lat pull-down to front
	BAD: Bench press to chest		GOOD: Barbell flat chest press
	BAD: Military press		GOOD: Dumbbell seated shoulder press
	BAD: Chest fly		GOOD: Dumbbell flat chest fly