Weight training is great for your fitness, but making the wrong moves and not taking the right precautions can leave you with shoulder pain and other issues. Here are some handy tips for shoulder pain relief and how to avoid shoulder pain after weightlifting.
#1 Maintain The Right Posture
When lifting weights it is important to maintain a neutral posture that keeps the spine aligned properly and doesn’t strain the muscles of the shoulder, back, and neck. Your shoulders shouldn’t ride up while lifting and your chin must not jut out forward – doing this can cause tension and pain in the shoulder and neck. Your elbows also shouldn’t jut out while lifting weights – be mindful when doing things like bench pressing. If they’re tucked in you have greater strength and a lower risk of injury .
#2 Get A Trainer
36% of injuries while weightlifting affect the shoulder region . If you are starting out with your weightlifting journey, be sure you have a trainer who can guide you through it to plan the right regimen. They will also be able to correct any issues with your form/posture to avoid straining the shoulder and neck while lifting.
#3 Never Skip Your Warm Up and Cool Down
Always make time to include a 5-10 minute warm-up and cool-down. Some light cardio like walking or dancing can set you up and stretching afterwards can help when you're doing resistance training like lifting weights .
#4 Don’t Overdo It!
Trying to lift very heavy weights before you have built up strength can cause more damage. One simple way to check if the weight you’re using is right is to see if you can do 12-15 repetitions of the movement comfortably . You can then build up slowly as your strength increases and your muscle tone improves. If at any point while working out something hurts, stop. Do not push yourself to continue when you’re experiencing pain during the lifting. Switch to something else or use a lighter weight or take a break.
#5 Don’t Forget To Breathe
Proper breathing is an oft overlooked aspect of weight training. But as with any exercise, controlling your breath plays an important part. Focus on your breath, taking care to exhale as you lift the weight and inhale as you release . This will allow a smooth controlled movement with no sudden jerks that could potentially strain the shoulder and neck when you gasp for a breath or suddenly inhale/exhale.
Topical Pain Relief Remedy For Sports Injuries
Omnigel is a diclofenac formulation designed to help alleviate pain from sports injuries as well as other muscle and joint aches/pains. Simply apply this topical pain relief remedy to your shoulder area and you should soon feel the pain and discomfort go away. In addition to tackling the shoulder pain, it will also ease inflammation and any associated stiffness that is restricting movement. The ease of use makes this a must-have solution to shoulder pain from weightlifting.
Order your pack of Omnigel or Omnigel spray from a pharmacy near you, follow the safety tips in this article, and say goodbye to shoulder pain from weightlifting!