Pushups are an excellent exercise to shape the upper part of the body. Too many push-ups, or push-ups made with a bad technique, can stress the shoulder joint. Many structures join at the shoulders, including the muscles of the rotator cuff that can be injured by a bad push-up position. Avoiding pain can be as simple a matter as balancing the muscular tension in the shoulder and improving your exercise technique.
Frequency and causes
According to the American Academy of Orthopedic Surgeons, of 7, 5 million patients who see a health care professional because of pain in their shoulders in 2006, more than half of them have some rotator cuff injury. Repetitive motion injuries related to sports that require overhead movement, such as swimming, tennis, baseball, and weight lifting, are responsible for many of these injuries. Occupational injuries as a result of hanging curtains or wallpaper, washing walls and gardening activities are also common.
The rotator cuff is a group of four muscles that stabilize the shoulder joint and facilitate rotation. Athletes or individuals whose professions strengthen other muscles in the shoulders can develop a muscle imbalance in this area. When the auxiliary muscles are stronger than the rotator cuff muscles, they can not do the job of stabilizing the articulation efficiently during movement. Overloading the rotator cuff can result in tendinitis, an inflammation of the muscle tendons where they attach to the bone. In some cases, the muscle tissue is torn. The inflamed tissue is often clamped between the humerus and the acromium of the scapula during movements above the head causing acute pain.
Flexions and shoulder pain
Flexions develop and strengthen the pectoral and deltoid muscles, but you will pave the way in which the rotator cuff has problems starting a muscle imbalance. Stretching the chest and deltoid muscles after doing push-ups will help to remove the imbalance by preventing these muscles from shortening. Exercising the muscles on the other side of the joint by doing lines, pulldowns, and doing one-arm exercises also promote balance. The faulty exercise technique can also cause injuries. When you do push-ups, control your movement and do not let gravity crush you in the bottom phase. Avoid placing the shoulders below your elbows.
Strengthen the rotator cuff
Exercises to strengthen the rotator cuff will help protect the shoulder joints from injuries.Using a resistance band or a pulley at waist level, stick your forearm to your side, and your elbow at 90 degrees. Against resistance, turn your arm out as far as you can without drawing your elbow away from your side, then slowly turn it inward. Now adjust your body position to turn inward against the resistance. Repeat 10 to 15 times on each arm, in each direction.
The road to recovery
Recovery from a rotator cuff injury can be a long process. Such an injury is fundamentally a form of tendonitis; avoid activities that aggravate it as a first step towards recovery. Stretching, ice, massage and anti-inflammatories such as ibuprofen and naproxen can help relieve pain and inflammation, and speed recovery. Once the pain and inflammation have disappeared, the exercises that strengthen your rotator cuff should become a regular part of your exercise routine.