Below are Some Strategies You Can Take to Avoid Shoulder Injuries:
See a Doctor Before You Start Weight Training
Have a pre-exercise screening done by your doctor before you start weight training. This is particularly important if you are overweight, over the age of 40, have an existing medical condition, or you have not exercised for a very long time. The screening will help to highlight whether or not you are at a higher risk of getting a health problem during weight training.
It is important to pay attention to the advice given by your doctor on the safety measures to reduce risk of injury. Get the help of a certified fitness trainer to draw a safe and effective program for you.
Warm up Before Weight Training
At the beginning of your weight training, warm up your muscles by using small amounts of weight for your first set (or try this warm-up routine). Once your muscles warmed up, proceed with heavier weights for your next set.
After your weight training session, it is very important to continue with stretching. Stretching helps to increase your muscular strength which is useful in weight training.
Safety Precautions When Progressing to Heavier Weights
Before starting your training, you need to warm up, particularly upper body warm up for weight training. For a start, use a lighter weight. This is to allow you to work on the form and technique required. If you use the correct technique, it will reduce your chance of getting shoulder injuries. Engage the help of a certified fitness trainer to guide you on the correct techniques.
Safety Measures When Exercising to Avoid Shoulder Injuries
- Keep your back upright when weight training
- Practice with good lifting techniques
- Get a pair of shoes with good traction
- Do not breathe in and out quickly, do not hold your breath when you lift heavier weight. Breathe out when you lift up the weight.
- Stop weight training when you experience pain
- Training according to your limit. Do not lift heavier weights than you can cope.
- Do not practice lifting heavier weights without the help of spotter (someone to help you in lifting the weights)
With proper care and precaution, one can avoid shoulder injuries while weight training.