Maintaining shoulder health is crucial, but certain exercises can actually increase your risk of injury. The rotator cuff – the group of muscles and tissues stabilizing the shoulder – is vulnerable to strain and tearing if exercises are performed incorrectly or with limited mobility. This isn’t just about discomfort; improper movement can lead to serious issues like shoulder impingement and bursitis, conditions that require medical intervention.
Here’s a breakdown of five exercises that often cause problems, along with safer alternatives recommended by physical therapists.
The Problematic Five: Exercises to Skip
Many popular gym movements place undue stress on the shoulder joint, particularly for individuals with pre-existing tightness or instability. Here’s what to avoid:
- Tricep Dips: These can strain the shoulder if you lack the necessary extension mobility. When the shoulder can’t move fully, the joint compensates, putting excessive pressure on ligaments and the labrum.
- Behind-the-Neck Lat Pulldown: Forcing the bar behind your neck puts the shoulder in an externally rotated and abducted position, increasing stress on the weakest part of the joint capsule.
- Upright Shoulder Row: This movement causes internal rotation, risking shoulder impingement where the bone rubs against rotator cuff tendons. Many people also round their shoulders forward during this exercise, exacerbating the issue.
- Behind-the-Neck Shoulder Press: Similar to the lat pulldown, forcing the weight behind your head places the shoulder in an unnatural position.
- Battle Ropes: Explosive arm movements with battle ropes require significant shoulder blade stability. If stability is lacking, the joint can wind up in a suboptimal position, leading to injury.
The Smart Swaps: Safer Alternatives
The goal isn’t to avoid shoulder work altogether; it’s to perform it safely. These exercises provide similar benefits without the same high risk:
- Instead of Tricep Dips: Skull Crushers: Skull crushers isolate the triceps without stressing the shoulder ligaments or rotator cuff tendons. Lie on a bench, hold a barbell at shoulder width, and lower it towards your forehead while keeping your upper arms still.
- Instead of Behind-the-Neck Lat Pulldown: Front Lat Pulldown: A front pull protects your shoulder joint and spine while still strengthening your lats. Sit at the machine, engage your core, and pull the bar toward your upper chest.
- Instead of Upright Shoulder Row: Seated Dumbbell Shoulder Press: This exercise works the shoulders and chest without the same risk of impingement. Sit with dumbbells at your sides, and press them overhead.
- Instead of Behind-the-Neck Shoulder Press: Standing Military Press: Focus on maintaining core engagement and avoiding flared elbows. Proper form minimizes stress on the shoulder joint.
- Instead of Battle Ropes: Farmer’s Walk: This total-body exercise gets your heart rate up without explosive movements. Walk with a heavy dumbbell in each hand, keeping your shoulders stable.
Expert Insights and Considerations
Physical therapist Scott Haak emphasizes that shoulder blade stability is key. Explosive movements like those in battle ropes can be particularly risky without proper control. Kim Grundy, a physical therapist and health writer, highlights the importance of safe progression and listening to your body.
“The right exercises strengthen the rotator cuff without compromising joint health. The key is to prioritize stability and proper form over ego lifting.”
Ultimately, prioritizing shoulder stability and avoiding movements that force the joint into unnatural positions is vital for long-term health. If you’re unsure about proper form, consulting a qualified trainer or physical therapist is always recommended.
