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Tip: How to Prevent Shoulder Injuries


Jade shares her favorite exercise to prevent shoulder injuries.

We demand a lot from our shoulder joints, especially when it comes to weightlifting. Nearly all weightlifting exercises use the shoulder joint to some extent. When the shoulder joint is called to action, the muscles around it activate and provide support for the joint.

Shoulder injuries are too common with Weight Training. And when it happens, the shoulder pain makes working out unbearable.

To prevent shoulder injuries, Strengthen your Rear (Posterior) Deltoids by targeting them once per week.
The Rear Delts and connected smaller back muscles act as a stabilizer for the joint. Neglecting them leads to a shoulder imbalance and possible injury. My favorite exercise for this is Face Pulls because it involves a pull movement as well as rotation.

HOW TO PERFORM FACE PULLS:

All you need for this exercise is a Cable Machine and Ropes Attachment. Just as it sounds, you'll basically be pulling the weights to your face. You can do this seated or standing, whichever is comfortable for you.

  • Seated- Sit upright with a slight bend in your knees.
  • Standing- Feet shoulder width apart, keep your chest up and core tight.
  • Grip the ropes with a neutral grip, palms facing each other.
  • Pull the rope attachment toward your forehead, pulling the ends apart at the end. IMPORTANT: To target those Rear Delts, Keep your elbows up! Roughly parallel to floor.
  • Hold the end position for a moment, then return to the starting position in a controlled movement.
  • Repeat for the remaining number of reps.

Select a weight to where you can perform the movement slower and controlled. Aim for 3-4 sets, 10-15 reps depending on the load. Once you can complete the exercise for the number of sets/reps with good form, then you can increase the weight.


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