Three physical therapists share how to prevent push-up shoulder pain, plus what’s causing it to begin with.
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This makes the shoulders a prime target for pain if things go wrong during push-ups.
For example, someonedoing a higher volume of push-ups or not using the correct form, Archambault says.
physical therapist atReplay PT
Here, experts demonstrate proper push-up form and explain common push-up mistakes that may cause shoulder pain.
Plus, they share strength andmobility exercisesthat can help prevent and ease push-up shoulder pain.
Potential causes of push-up shoulder painand how to fix them
1.
The fix:Position your hands just slightly wider than shoulder-width apart.
Ensure they align directly under the shoulders with your fingers pointing forward, Hribrick says.
Letting these muscles sleep during push-ups causes your lower back to sag toward the floor.
This alters your shoulder position, causing strain on the shoulder joint and soft tissues, Hribrick says.
Think about drawing your belly button toward your spine.
Then, your shoulders flex to extend your elbows when you push up.
physical therapist atReplay PT
The fix:Focus on improving your shoulder mobility.
If needed, see a physical therapist for a personalized shoulder mobility plan (more on this later).
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The fix:Strengthen the muscles that support your shoulders during push-ups.
But doing push-ups too often can overwork your shoulder muscles and tissues.
Exercises that can help resolve push-up shoulder pain
1.
Arm bar with rotation
This exercise improves shoulder mobility and builds stability in the shoulder joint, Ghate says.
Half-kneeling windmill
The half-kneeling windmill takes the arm bar with rotation to the next level.
It strengthens the muscles surrounding your shoulder joint, as well as your trunk muscles, Ghate says.
These muscles play an important role in stabilizing the shoulder joint.
Seated push-up
This exercise strengthens your lats, which act as a shoulder stabilizer during push-ups.
Specifically, these muscles help prevent shoulder shrugging, Ghate says.
Your physical therapist will use the assessment to create a personalized treatment plan to resolve your shoulder pain.
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