Shoulder pain is a common symptom of bone and joint diseases that can greatly affect the mobility and health of patients. Many people wonder whether they should go to the gym or not, what exercises are suitable, and what precautions to take when exercising.
Should you go to the gym if you have shoulder pain?
Shoulder pain is a condition that many people experience nowadays, and it can occur at different ages. The causes of this condition can be due to incorrect posture or other pathological factors.
In addition to using medication for treatment, people with shoulder pain need to exercise properly, participate in suitable sports to improve their health and support the treatment. So, should people with shoulder pain go to the gym or not?
According to experts, patients with mild to moderate neck and shoulder pain can perform light gym exercises. These exercises can help reduce pain and restore proper movement. Additionally, gym workouts can provide the following health benefits:
- Help improve body shape and maintain a healthy weight, thereby reducing the risk of weight gain and obesity, which can be detrimental to bone and joint health.
- Increase blood circulation and effectively alleviate pain in the affected area, thereby reducing joint pain.
- Help strengthen and increase flexibility in bone and joint muscles.
- Promote stronger bones and help prevent the risk of osteoporosis and degenerative spine conditions.
- Gym workouts can prevent diseases such as stroke and high blood pressure.
- Help relax and soothe the mind, thereby promoting faster recovery for patients.
However, to achieve the best results, patients should only perform exercises that are suitable for their physical condition. They should avoid overexertion and strenuous exercises that can worsen their condition.
Furthermore, whether gym workouts are suitable for neck and shoulder pain depends on the cause and severity of the pain. Gym exercises are suitable for patients with pain caused by poor posture, mild or moderate pain. However, for patients with neck and shoulder pain due to spinal diseases, intense physical activity can worsen the condition.
Therefore, before engaging in gym workouts or other sports activities, patients should consult with a doctor for advice. In cases of neck and shoulder pain due to spinal diseases, patients should limit gym workouts and other strenuous activities to preserve the health of their spine and bones.
Should you go to the gym if you have shoulder pain?
Principles of Gym Exercise for People with Neck and Shoulder Pain
For individuals with mild to moderate neck and shoulder pain, it is entirely possible to perform gym exercises to improve their health. However, this training requires adherence to the following principles:
- Before starting any exercises, it is necessary to thoroughly warm up the body to minimize the risk of injury during training.
- For those with neck and shoulder pain, it is recommended to choose gentle movements and not use too much force to avoid affecting the bones and muscles.
- Proper technique and exercise selection must be followed, choosing the most appropriate exercises based on one’s physical condition.
- While exercising, it is essential to combine deep, rhythmic breathing to increase the effectiveness of training.
- Patients should gradually increase the intensity of their exercises and avoid overexertion.
- Gym exercises can be combined with other pain-relieving methods such as acupuncture or massage to enhance treatment effectiveness.
- It is recommended to limit daily gym exercise to about 30 minutes to prevent exhaustion. Individuals with neck and shoulder pain should avoid exercises that involve the neck, such as neck rotations or back twists.
Principles of Gym Exercise for People with Neck and Shoulder Pain.
Exercises that are good for neck and shoulder pain at the gym
Experiencing pain in the shoulders while working out at the gym can occur if the individual selects inappropriate exercises or performs them incorrectly. Below are three gym exercises that are very effective for reducing neck and shoulder pain.
Sit-ups
The movements of sit-ups can affect the back, shoulders, and neck. This exercise is very suitable for those with neck and shoulder pain caused by herniated discs.
How to do it:
- Lie on your back with your hands behind your head and your feet comfortably tucked in.
- Use force to squeeze your hips, push your upper body up, and pull your upper body until you reach a sitting position.
- Keep your lower body stable during the exercise and keep one leg in a comfortable position.
- It is recommended to perform this exercise 5 to 7 times per set, and to do 3 sets per day.
- Additionally, individuals can use a sit-up support machine at the gym for the best training effect.
Hyperextension
This exercise is very suitable for those with neck and shoulder pain to exercise daily for good results.
How to do it:
- Lie face down on a hyperextension machine.
- Adjust the posture so that the thighs are in contact with the machine, the heels are placed on the cushion of the machine, and the two hands are clasped in front of the chest.
- Slowly bend your back until your body is parallel to the floor.
- Hold this position for 4 seconds and then return to the starting position.
- Individuals can repeat this exercise about 5 times continuously.
Seated Row
This exercise is also very effective in reducing neck and shoulder pain.
How to do it:
- Sit on the rowing machine and grab the handles.
- Straighten your back and bend your knees slightly.
- Pull the handle towards you and squeeze your shoulder blades together.
- Hold this position for 1-2 seconds before returning to the starting position.
- Repeat this exercise 10-15 times per set, and do 2-3 sets per day.
Performing these exercises correctly and regularly can help to alleviate neck and shoulder pain and improve overall physical health.
Squat Exercise
The Squat exercise primarily focuses on the thighs and buttocks. Additionally, Squats can stretch the spine, making it suitable for people with neck and back pain or spinal degeneration.
Instructions:
- The person performing the exercise should stand upright with their feet shoulder-width apart and arms relaxed at their sides.
- Slowly bring both arms forward until they are parallel with the ground.
- Slowly squat down while keeping the knees, thighs, and buttocks aligned.
- Maintain the above position for about 3 seconds, then return to the starting position. It is recommended to repeat this exercise about 5 times continuously for optimal results.
Note that in gym exercises for people with neck and back pain, it is important to keep the back and spine straight. Tightening and relaxing the hips should be done with regular breathing. This reduces the pressure of the exercise on the spine, avoiding unnecessary injury.
Squat Exercise.
Note for patients with shoulder pain
Going to the gym can provide good support for improving symptoms of neck and shoulder pain. However, when performing these exercises, patients should note:
- Only perform gym exercises when symptoms are mild to moderate. Do not exercise when the disease is worsening.
- Choose exercises that are appropriate and practice correct techniques.
- During the workout, if there are severe pain symptoms, patients should stop exercising immediately.
- Take a break if the neck and shoulder area is painful due to gym workouts.
- Apply local pain relief methods such as hot or cold compresses.
- In case the pain does not subside, patients should see a doctor for diagnosis and active treatment.
- Gym exercises should be performed at professional centers with trainers to ensure proper techniques and reduce the risk of injury.
We hope that through this article, we can help you address your concerns and guide you on how to effectively perform gym exercises when experiencing shoulder and neck pain.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
