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How to Lift Weights without Shoulder Pinching

Shoulder pinching when weight lifting is a common problem.  The location of pain may be at the front of the shoulder, the top of the shoulder, the outside part of the shoulder, or deep inside the joint.  Sometimes, pain may radiate down the arm. Common diagnoses associated with this type of shoulder pain include rotator cuff tears/tendonitisbiceps tendonitisimpingement syndromelabral tearsfrozen shoulder, and shoulder arthritis.

To obtain an accurate diagnosis, an examination would be needed.  Although there are differences in how you should treat each of these conditions, there are common principles that will help you eliminate shoulder pinching when weight training.

If you have shoulder pinching when weight lifting, you may have weakness of your shoulder stabilizer muscles (e.g. rotator cuff, lower trap, and serratus anterior).  In addition, you may have stiffness in your lat muscles or upper back that limits your overhead mobility.  You may also have difficulty coordinating your muscles and have poor overhead lifting mechanics.  If you have any of these limitations, repeated overhead lifting can place stress on your shoulder and result in pain.

The best way to know what is contributing to shoulder pinching when weight training is to have a movement assessment performed.

If you have weakness, learning how to activate muscles that are not firing well is key.  Some of our “go-to” exercises include the side-lying shoulder rotation for rotator cuff activation, the supine pullover for lat activation, and push-up plus for serratus activation.

Once your muscles engage better, the next step is restoring movement.  The shoulder is a ball and socket joint and should move in 3-planes of movement.  Exercises that can help restore movement are scapular wall slides, half-kneeling band pulldowns, and tall kneeling t-spine rotations.

Once you have learned restored movement, developing strength will enable you to maintain your ability to lift weights without shoulder pinching. The best strength-building exercises are compound movements.  These are exercises that use several muscle groups simultaneously.  They include pushing and pulling variations like pull-ups (or weighted pull-downs), rows,  military presses, push-ups.  To ensure the smaller stabilizing muscles engage, exercises like the kettlebell armbar and Turkish Get-up may be appropriate.  If you can generate tension and maintain solid technique, all these movements can be performed safely and will enable you to have a healthy and functional shoulder.

Most of the aforementioned exercises can be found on our YouTube channel.

When addressed with a specialized physical therapy program, eliminating shoulder pinching when weight lifting is possible.  However, ignoring pain and engaging in repetitive activity can result in a further decline of your shoulder health.  If you’re worried about shoulder pain, the physical therapists at Movement Solutions would be glad to help you.

We invite you to request a shoulder consultation with one of our specialists.  This is an opportunity to ask questions, obtain clarity about your shoulder pain, and foster confidence that we can help you.  If you’re certain that we’re a good fit to work together, you can decide on the next step.

If you’re in pain but unsure about what you should do, call us at (864) 558-7346 and ask how we can help.

Physical Therapist Dr. Tim Varghese

Dr. Tim Varghese

Movement Solutions

"We Help Active Adults, Ages 40-60+ Overcome Pain And Injuries And Get Back To Their Favorite Activities Without Unnecessary Medications, Injections, Or Surgeries."