Introduction
Shoulder impingement—a fancy way of saying, “My shoulder’s not happy”—can be a pain in more ways than one. But here’s the good news: you don’t have to kiss your workout routine goodbye. With the right moves, you can keep pumping iron, nailing those pull-ups, and generally feeling like the boss of your fitness routine—no matter what your shoulder says.
What Exactly Is Shoulder Impingement?
In simple terms, shoulder impingement happens when the tendons in your shoulder decide they’ve had enough and start pinching. It’s common for active men and women—especially those who love lifting weights or who’ve spent a little too much time hunched over their laptops. If left unchecked, it can turn into an even bigger headache (or shoulder ache, in this case). But don’t worry—we’ve got solutions that’ll make your shoulder happy. Keep in mind there are dietary changes that can positively impact your shoulders! Thank you.
Can You Do Pull-Ups With Shoulder Impingement?
Pull-ups? With a cranky shoulder? It sounds like a disaster waiting to happen, right? Well, not necessarily. With a few smart adjustments and some tender loving care, pull-ups can still be part of your fitness arsenal.
Here’s the trick:
- Warm up those shoulders properly (because who starts without foreplay?).
- Add a resistance band to ease some of the strain.
- And remember, if it feels like someone’s trying to stab your shoulder—stop. Pain is your body’s way of saying, “Nope, not today.”
Corrective Exercises: Because Smart Workouts Save Shoulders
While your shoulder is on the mend, you’ll want to give it some extra TLC. These corrective exercises are your ticket to staying strong without making things worse.
- Scapular Retractions – Think of it as a hug for your shoulder blades. Pull them together to strengthen the back muscles without stressing the shoulder.
- Wall Slides – Slide up, slide down. These improve shoulder mobility and gently engage those pesky stabilizers that keep things in place.
- External Rotations (a.k.a. the “why do I feel this so much?” move) – Using resistance bands, this exercise strengthens your rotator cuff so your shoulder stops throwing tantrums.
Lifting Weights With Shoulder Impingement
Yes, you can still lift weights—but you need to be smart about it. You wouldn’t wear stilettos on a hike, right? Same logic applies here: choose your weights wisely, focus on form, and keep things steady.
- Lighten the load (because sometimes, less is more). Focus on the engagement of the muscle instead.
- Mix in more lower-body work—your legs are just waiting for their moment in the spotlight. This is a great opportunity to keep proper shoulder posture as well.
- And maybe, just maybe, enlist the help of a trainer who knows their stuff. Your shoulder will thank you later.
Conclusion: Be Strong, Be Smarter
Shoulder impingement doesn’t have to throw a wrench in your fitness plans. With a little strategy and some clever modifications, you can keep doing what you love—whether that’s pull-ups, lifting weights, or just staying active. Remember, your fitness journey is a marathon, not a sprint, so listen to your body and give it the care it deserves.
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Let me know what you think and if you’d like any tweaks!
