COMO TREINAR COM DOR NO OMBRO E O QUE FAZER

Summary

In this fitness-focused video, Henrique de Mauro addresses shoulder pain during training, offering comprehensive advice for both prevention and management. He emphasizes avoiding exercises that cause pain, especially those above head level, and stresses the importance of proper warm-up, particularly external rotation for shoulder stability. Detailed instructions are provided for safe exercises, including semi-frontal raises and machine press adjustments. Additional tips include performing rows with scapular retraction and avoiding bicep curls that extend the shoulder. The video concludes with a recommendation for a light-volume rotator cuff training session and a reminder to prioritize shoulder health in workouts.

Takeaways

• 🚫 Avoid exercises that cause shoulder pain and do not perform them.
• ⛔️ High repetitions of exercises above the head can lead to shoulder issues; avoid them if you have shoulder pain.
• 🔥 Warm up your rotator cuff properly, focusing more on external rotation than internal rotation.
• ⚖️ Use lighter weights for rotator cuff warm-ups, with 15-20 repetitions recommended.
• 💪 Prioritize external rotation exercises over internal rotation, with a suggested ratio of two sets external to one set internal.
• 🤔 Consider shoulder health when performing pull-ups; maintaining shoulder depression can help reduce pain.
• 🙅‍♂️ Avoid exercises that hyperextend the shoulder, such as certain bicep curls, to prevent shoulder strain.
• 🏋️‍♂️ For shoulder health, perform lateral raises semi-frontally rather than straight out to the side.
• 🤲 Keep your elbows below shoulder level during bench press to reduce shoulder stress.
• 🏋️‍♀️ Limit the range of motion in exercises if you have shoulder pain to avoid exacerbating the condition.
• 🚴‍♂️ For bicep and tricep training, maintain a neutral shoulder position to protect the shoulder joint.

Q & A

What is the primary advice given for someone experiencing shoulder pain while training?

If you feel pain during an exercise, you should avoid that exercise.

What type of exercises are recommended to be avoided if you have shoulder pain?

Exercises above the head, such as very high lateral raises, poorly executed pulldowns, and even poorly executed push-ups can be harmful to the shoulder joint.

What is the difference between external and internal rotation when warming up the shoulder?

External rotation is more important for most people than internal rotation due to the shoulder's anatomy, which is more prone to anterior slides. It's recommended to do two sets of external rotation and one set of internal rotation.

How many repetitions and what type of weight should be used when warming up the shoulder?

Use a light weight and perform 15 to 20 repetitions.

What is the protective measure one can take during a pull-up to avoid shoulder pain?

Maintain shoulder depression while performing the pull-up to prevent the shoulder from being pulled out of the joint capsule.

Why is it important to keep the chest open during shoulder exercises?

Keeping the chest open helps in maintaining shoulder stability and reduces the risk of injury.

What adjustments should be made to the lateral raise exercise to prevent shoulder pain?

Perform semi-frontal raises instead of fully overhead ones, positioning the arms between fully frontal and scapular plane to reduce shoulder pain.

What is the key detail to remember when doing bench press with shoulder pain?

Ensure the elbow is below the shoulder and avoid full extension at the elbow joint to reduce stress on the shoulder.

What are the two bicep and tricep exercises that should be done with caution to protect the shoulder?

The script mentions that French tricep extensions and bicep curls should be done in a neutral position to protect the shoulder.

What is the golden tip for performing rows without causing shoulder pain?

Always perform the row with shoulder retraction and scapular pull, ensuring the elbow is parallel to the torso to avoid excessive shoulder rotation.

What is the recommended training volume for shoulder exercises if someone wants to train the shoulder more intensely?

Six to eight sets of internal rotation and 12 to 15 sets of external rotation, but it should be done on the last training day of the week.