One of the most common causes of shoulder pain, perhaps THE most common, is muscular imbalance. With our lifestyle of spending so much time in front of the keyboard, it's easy to see how people can develop a hunched over posture! In addition, most people when exercising, tend to ignore the muscles of the back and rear shoulder. OUT OF SIGHT, OUT OF MIND is the expression which comes to mind.
So what can we do about this? We can do some targeted exercises for the rear shoulder, of course! There are three movements here. It's best to do them in a triset manner, one after the other. 3 Trisets (a total of 9 sets) for between 12 and 15 reps should work very nicely. When you're first starting and to get used to it, you may want to use only 2.
So here are the exercises:
1) LYING STRAIGHT ARM FLYE -For this movement, lie on your side and with your arm straight (but not locked), raise it up to the point where it's perpendicular to the ground.
2) LYING L FLYE - With your arm bent in an "L" shape at 90 degrees and your upper arm kept close to your torso, raise it up as high as you can WITHOUT moving your torso
3) ARM WRESTLING FLYE - With your arm on your knee or on a tabletop or chair, perform the Arm Wresting motion by raising the dumbbell up to a point perpendicular to the ground.
Give this program a try and it can significantly decrease shoulder pain!
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