Solving Shoulder Injuries for Gym Bros

There are many types of injuries that occur during gym training. Some of them may be minor, while others could cause permanent damage to your body. One such type of injury is known as shoulder impingement or rotator cuff tear. This condition occurs when the muscles around the shoulders become inflamed due to repetitive movements. These muscle strains can lead to inflammation and swelling which can eventually result in a torn rotator cuff tendon (the band of tissue running along the inside edge of each arm).

In most cases, the only way to treat this condition is surgery. However, there are other ways to alleviate the symptoms of shoulder pain and improve your ability to perform certain activities. For example, if you have had a previous shoulder injury then it might be beneficial to do some specific exercises before having surgery. If you suffer from chronic shoulder pain then these exercises will probably not make much difference because they won’t address all of the underlying causes of your problem.

The following article provides a brief overview of shoulder pain and how to deal with it. You will learn about common causes of shoulder pain, the best exercises to try first, and what you need to do to recover from any kind of injury.

Common Causes Of Shoulder Pain And How To Deal With Them:

1) Overuse – Most people think that their shoulders hurt just because they spend too much time working out or lifting heavy objects.

But this isn’t necessarily true! In fact, your shoulders may hurt just because you do common, every day activities such as typing or sleeping in an awkward position.

If your job requires you to perform repetitive movements such as in a factory setting then you may experience shoulder issues due to “overuse”. If this is the case, then you should focus on doing exercises that reduce the stress and strain on your rotator cuff muscles.

2) Acute Trauma – Some people experience sudden trauma to their shoulders, whether from a direct blow or fall.

If this is the case for you, then you definitely need to see a doctor right away because it can sometimes lead to a partial or even complete tear of one of your rotator cuff tendons.

In most cases, if the tear is partial then you may be a candidate for surgery. If the tear is complete then it may require surgery as well, though in some cases physical therapy will be able to help with the healing process.

3) Muscular Imbalance – Some people experience pain in their shoulders due to muscular imbalances.

In other words, you may have significantly stronger muscles in your chest and back, or perhaps you just have really strong muscles in general.

Solving Shoulder Injuries for Gym Bros - | Gym Fit Workout

When this happens, your shoulder tendons and surrounding muscles are in a state of near-constant tension, which can lead to inflammation and even a torn rotator cuff tendon. On the flip side, some people have muscular weaknesses in their chest and back region, which can also lead to shoulder issues due to overuse or underuse of the arm.

Whatever the cause of your shoulder pain may be, the following exercises can help you to recover, assuming that you don’t have a rotator cuff tear or any other underlying medical condition:

Exercises To Relieve Shoulder Pain And Improve Mobility:

1) Wall Press:

Note: This exercise is most beneficial for people that have tendinitis or other forms of inflammation in their rotator cuff tendons.

What You Need: A flat, solid wall

How To Do It:

-Stand a few feet away from the wall with your arms at your side and your palms facing the wall.

-Keep your legs shoulder width apart.

-Slowly slide your back down the wall until you are in a seated position with your knees bent.

-Allow your arms to fall forward and rest on your knees.

-Relax your arms and shoulders as much as you can.

Solving Shoulder Injuries for Gym Bros - from our website

-Place the back of your right hand against the wall.

-Gently press your hand into the wall as far as you can without moving your forearm.

-Stop pushing for a few seconds to allow your shoulder to relax.

-Push again, but this time move your hand over to the left as far as you can.

-Continue pushing and rotating your hand, taking baby steps to the left with each push.

-Do this for at least one minute, or until you can’t reach any further to the left without twisting your body.

-Repeat the exercise with your left hand, starting with your hand pressed against the wall.

-Then, with both hands, slide your hands back to the right as far as you can go.

-Repeat this process for at least one more minute.

2) External Rotation:

Note: This exercise is most beneficial for people that have tendinitis or other forms of inflammation in their rotator cuff tendons.

Solving Shoulder Injuries for Gym Bros - from our website

What You Need: A set of dumbbells and a flat, sturdy surface

How To Do It:

-Grip the dumbbell in your right hand so that your palm faces outwards and the dumbbell head is at the top.

-Allow the weight of the dumbbell to pull your arm down.

-Rotate your arm until your palm faces the floor, but do not allow it to touch the ground.

-Hold this position for up to one minute or until the pain in your shoulder goes away.

-Repeat the process with your left arm.

-If you do not have access to a set of dumbbells, you may use a soup can, water bottle or any other object of similar weight and size.

3) Posterior Shoulder Stretch:

What You Need: A wall

How To Do It:

-Stand a few feet away from the wall with your left side facing it.

Solving Shoulder Injuries for Gym Bros - at GYMFITWORKOUT

-Allow your left arm to hang by your side, palm facing the floor.

-Raise your right arm to the ceiling and allow your shoulder to relax.

-Gently pull your right arm back and use the wall for leverage as you stretch your chest.

-Do not perform this exercise if it causes pain in your shoulder.

This is a great stretching routine that you can do before and after you work out, do manual labor or experience shoulder pain from sitting at a desk all day.

-Hold each stretch for at least 30 seconds. If you want to increase the effectiveness, hold each stretch for up to a minute.

-If the stretches become too easy, add some weight by wearing a backpack or holding a 5-pound dumbbell in your hand.

This stretching routine is also beneficial for relieving tension and muscle aches after a workout, day at the office or day spent doing manual labor.

Please remember that if at any point you feel pain in your shoulder, ease up on the stretches and consult your physician.

Here are some of the causes of shoulder pain and how you can fix these issues with the solutions provided earlier.

-Tight Pectorials:

Solving Shoulder Injuries for Gym Bros - gym fit workout

The pecs, or pectorial muscles, are located in the chest and are responsible for flexing and zipping up the arm, as well as assisting in elevation.

-Pain Caused By Inflammation Of The Rotator Cuff:

The rotator cuff is made up of 4 muscles that control the movements of your shoulder. Inflammation of these muscles is a common cause of pain and soreness in the shoulder region.


Inflammation and irritation of one’s tendons is known as tendinitis. If you are experiencing sharp pains around the tendon, you may have tendonitis.

Hopefully you now feel confident enough to identify and treat your shoulder pain at home. Shoulder pain can be a serious issue, so if the pain doesn’t seem to be subsiding, make sure to visit your physician.

So there you have it, folks. A simple guide on how to keep your shoulders healthy and injury-free. If you found this guide useful, please let me know in the comments section below! Thanks for reading!

Sources & references used in this article:

Breaking Muscle UK by C Dionne –

10 Gift Ideas for the Gym Bros in Your Life by GI Team – Power, 2019 –

Get Your Mojo Back: 5 Real-Life Tips for the Sleep Deprived by C Kobernik –

Home and office health and fitness chair by CL Urso – US Patent 5,755,650, 1998 – Google Patents

Estudio comparado de los intercambios verbales en educación física bajo dos planteamientos didácticos by E Monte Bros – 2015 –