Build Shoulder Strength

Recognize shoulder issues and gain greater movement

The strain and stress of everyday life can cause shoulder pain as we ask our shoulders to press, pull, lift, reach and hold. It is necessary to build the strength and flexibility to handle everything we are asking our body to do, because issues are bound to happen when we are using them for so much.
Shoulder pain is extremely common and can easily turn into a chronic problem that affects daily activities if left untreated. Everyday activities such as putting on and taking off a backpack, as well as activities like handstands will become increasingly difficult if shoulder pain continues to grow.

Shoulder pain is limiting your progress

Pain can be a complicated topic as the shoulder girdle is very complex as nearly all of our upper body muscles converge with the shoulder in some way. There can also be little correlation between tissue damage and perceived pain, as we Knowing the difference between an injury and discomfort is a very important distinction to recognize.
No matter what may be causing your pain, it can severely impede your progress toward your training goals, as well as your day to day life.
Shoulder pain leads to restrictions in a variety of movements including: Overhead (handstands), Pressing (pushups/dips) and Pulling (pull-ups/rows) movements, like handstands or overhead squats. 
Shoulder pain is definitely going to get in the way if you don’t address the situation.

Shoulder pain causes

The “shoulder joint,” is in reference to the ball and socket joint formed by the humerus (the upper arm) and the scapula (the shoulder blade).
The shoulder has a much greater range of motion at various angles than the hip, but it consists of a number of other, smaller joints which also contribute to movement, mobility, and pain.
This intricate system of joints means that shoulder pain causes and solutions are not simple, but can be viewed predominantly as, poor coordination of shoulder movements.
Causes of injury can range from, injury from a fall to more complicated (nerve damage leading to improper joint positioning). Specific muscle weakness and flexibility problems (either too much or too little) at the ligaments, muscles, and in the joint can lead to diminished movements.  
The two most common causes of shoulder pain are:

  • Impingement– from muscle strength and flexibility imbalances, ligament tightness, and neurological effects, among others. The end result is the irritation of tendons, swelling, inflammation and pain. It is generally a sharper pain that immediately subsides when out of that range of motion.
  • Tendonitis– inflammation of the tendon. If symptoms don’t subside with rest (within 2 weeks), this suggests that continued stress on the tissue is causing the issue. Tendonitis tends to linger for longer than impingements

It’s important to focus on problems early so that chronic conditions do not arise.
Check out our Shoulder Pre-Habilitation class to help fix the issues that you are dealing with before they become a chronic issue.
Written by Ian MacLeod
Co-Founder & Head Coach at Nirvana Strength