The Gain Without Pain Workout


Everybody is familiar with this expression. But if you suffer discomfort during a shoulder workout, it could spell trouble. What starts as a twinge can soon get worse, yet many gymgoers ignore it until the pain becomes intolerable.

It’s a familiar tale. Shoulder injuries are among the most common in the gym and often require lengthy rehabilitation or surgery. Well intentioned but harmful advice often makes matters worse.

The bottom line is that the shoulder is a complex joint. It’s worth taking time to learn the basics and following the steps necessary to prevent your gains from being compromised by injury.

The shoulder is the most flexible joint in the body, but the flip side is, it’s also one of the less stable.

I say “joint,” but it is not actually a single joint. It is the articulation between the head of the humerus bone on the upper arm and the glenoid fossa socket on the shoulder. It’s often likened to a golf ball resting on a rather large tee. The joint is designed for maximum mobility to allow a broad spectrum of upper-body movement, but this inherent instability is at the root of many problems.

The rotator cuff is crucial because it stabilizes the shoulder. Most shoulder injuries affect the rotator cuff, and the purpose of most rehab work is to strengthen it.

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